Ingredients:
3/4 cup water
1/2 cup chopped onions
1/2 tsp instant chicken bouillon
2 cloves garlic, minced
1/8 tsp ground black pepper
1/2 cup light sour cream
2 tbsp nonfat powdered milk
1 tbsp flour
1 1/2 cups shredded cooked chicken breast
1 (8 oz) can no-salt tomato sauce
1 (4 oz) can diced green chile peppers, drained
1/2 tsp ground coriander
Nonstick cooking spray
4 (6 inch) corn tortillas, cut in 1 inch wide strips
1 cup canned black or kidney beans, rinsed and drained
1/2 cup shredded reduced-fat Monterey Jack cheese
Fresh cilantro leaves (optional)
Directions:
1. Preheat oven to 350 F. For chicken filling: In a medium size saucepan, combine the water, onions, bouillon, garlic and black pepper. Bring to a boil; reduce heat. Cover and simmer about 3 minutes or until onion is tender. Do not drain. In a small bowl, combine sour cream, nonfat dry milk and flour; add to onion mixture. Cook and stir until thick and bubbly. Remove from heat; stir in chicken. Set filling aside.
2. In another small bowl, combine tomato sauce, coriander and chile peppers. Set aside.
3. Coat a 2 quart baking dish with nonstick cooking spray. Arrange tortilla strips in baking dish.
Top with chicken filling. Top with beans. Top with tomato sauce mixture.
4. Bake 25 to 30 minutes or until heated through. Sprinkle with cheese. If desired, garnish with cilantro leaves. Let stand 5 minutes before serving.
Yield: 6 (1 cup) servings.
WW Plus+ = 5 per serving
Nutrition Information:
Calories 219, Fat 6 g, Carbs 23 g, Fiber 5 g, Protein 19 g
1/2 cup chopped onions
1/2 tsp instant chicken bouillon
2 cloves garlic, minced
1/8 tsp ground black pepper
1/2 cup light sour cream
2 tbsp nonfat powdered milk
1 tbsp flour
1 1/2 cups shredded cooked chicken breast
1 (8 oz) can no-salt tomato sauce
1 (4 oz) can diced green chile peppers, drained
1/2 tsp ground coriander
Nonstick cooking spray
4 (6 inch) corn tortillas, cut in 1 inch wide strips
1 cup canned black or kidney beans, rinsed and drained
1/2 cup shredded reduced-fat Monterey Jack cheese
Fresh cilantro leaves (optional)
Directions:
1. Preheat oven to 350 F. For chicken filling: In a medium size saucepan, combine the water, onions, bouillon, garlic and black pepper. Bring to a boil; reduce heat. Cover and simmer about 3 minutes or until onion is tender. Do not drain. In a small bowl, combine sour cream, nonfat dry milk and flour; add to onion mixture. Cook and stir until thick and bubbly. Remove from heat; stir in chicken. Set filling aside.
2. In another small bowl, combine tomato sauce, coriander and chile peppers. Set aside.
3. Coat a 2 quart baking dish with nonstick cooking spray. Arrange tortilla strips in baking dish.
Top with chicken filling. Top with beans. Top with tomato sauce mixture.
4. Bake 25 to 30 minutes or until heated through. Sprinkle with cheese. If desired, garnish with cilantro leaves. Let stand 5 minutes before serving.
Yield: 6 (1 cup) servings.
WW Plus+ = 5 per serving
Nutrition Information:
Calories 219, Fat 6 g, Carbs 23 g, Fiber 5 g, Protein 19 g
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