King Ranch Casserole - 25.2g Carbs, 2.8g Fiber, 2g Sugar
From: Cook's Illustrated
Goal: This creamy, rich Texas favorite, made from tortillas and chicken in a cheesy, spicy tomato-flecked sauce, is one of the most popular recipes we've ever developed at Cook's Country. But a single serving has 630 calories and 36 grams of fat. We wanted to lighten it up without losing its gooey, spicy deliciousness.
Serves: 8
If you can't find Ro-Tel tomatoes, substitute 1 (14.5 oz can) diced tomatoes and 1 (4 oz can) chopped green chiles.
10 (6-inch) corn tortillas
Vegetable oil spray
1/2 tsp granulated garlic
1/2 tsp chili powder
Salt and pepper
2 tsp canola oil
2 onions, chopped fine
2 jalapeno chiles, stemmed, seeded, and minced
2 tsp ground cumin
2 (10 oz cans) Rotel tomatoes
6 Tbsp all-purpose flour
3 1/2 cups low-sodium chicken broth
1 1/2 lb boneless, skinless chicken breasts, halved lengthwise
6 oz Colby-Jack cheese, shredded (1½ cups)
4 oz Neufchatel cream cheese, cut into ¼-inch pieces
2 Tbsp cilantro, minced fresh
1. Adjust oven racks to upper-middle and lower-middle positions and heat oven to 450 degrees. Divide tortillas between 2 baking sheets, and spray lightly on both sides with vegetable oil spray. Bake until brown and crisp, 10 to 12 minutes; cool slightly. Pulse 2 tortillas, granulated garlic, chili powder, and ½ teaspoon salt in food processor until coarsely ground, about 12 pulses. Break remaining eight tortillas into bite size pieces.
2. Heat oil in Dutch oven over medium-high heat until shimmering. Add onions, jalapenos, and cumin and cook until lightly browned, about 8 minutes. Add tomatoes and cook until most of liquid has evaporated, about 10 minutes. Stir in flour, ½ teaspoon salt, and ½ teaspoon pepper and cook for 1 minute. Slowly whisk in broth and bring to boil. Reduce heat to medium-low and simmer until thickened, about 3 minutes. Add chicken and cook until no longer pink, about 12 minutes. Remove pot from heat. Transfer chicken to plate and shred into bite size pieces once cool enough to handle. Add Colby-Jack, Neufchatel, and cilantro to pot and stir until cheese is melted and incorporated. Stir in shredded chicken to pot until combined.
3. Scatter half of bite size tortilla pieces in 13 by 9-inch baking dish. Spoon half of filling evenly over tortillas. Scatter remaining half of bite size tortillas over filling, then top with remaining half of filling. Sprinkle coarsely ground tortilla mixture evenly over top of casserole. Spray lightly with vegetable oil spray. Bake on upper-middle rack of oven until filling is bubbling and topping is brown, about 20 minutes. Cool for 15 minutes. Serve.
Traditional King Ranch Casserole: 630 Calories, 36g Fat, 19g Saturated Fat
Cook's Country Reduced-Fat King Ranch Casserole: 360 Calories, 14g Fat, 6g Saturated Fat
Nutrition From: www.caloriecount.about.com
Servings: 8
Serving Size: 362 g
Nutrition per Serving: 411 Calories, 169 Calories from Fat, 18.8g Total Fat, 8.6g Saturated Fat, 0g Trans Fat, 105mg Cholesterol, 616mg Sodium, 25.2g Total Carbs, 2.8g Dietary Fiber, 2g Sugars, 34.7g Protein -- Vitamin A 17% - Vitamin C 12% - Calcium 22% - Iron 14%
Nutrition Grade: B-
Good points:
Low in sugar
High in niacin
Very high in vitamin B6
Bad points:
High in saturated fat
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