Chicken layered with a spicy sauce and cheese—popular in Texas and now made more healthful for Tex-Mex lovers everywhere.

Makes 6 servings

ACTIVE TIME: 30 minutes

TOTAL TIME: 1 hour

EASE OF PREPARATION: Moderate

1 1/2 cups reduced-sodium chicken broth
1 cup skim milk
1/2 cup all-purpose flour
1/2 cup nonfat plain yogurt
1 14-ounce can diced tomatoes, drained
1 4-ounce can chopped green chiles, drained
1/4 cup chopped fresh cilantro or parsley
1 tablespoon chili powder
1 teaspoon dried oregano
1/2 teaspoon ground cumin
Salt & freshly ground pepper to taste
1 1/2 teaspoons canola oil
1 large onion, chopped
1 red or green bell pepper, seeded and diced
2 cloves garlic, minced
2 cups diced skinless cooked chicken
10 corn tortillas, cut in quarters
1/2 cup shredded reduced-fat Cheddar cheese

1. Preheat oven to 375°F.
2. Bring chicken broth to a simmer in a medium saucepan. Whisk together milk and flour in a small bowl to make a smooth paste. Add to the broth and cook over medium, whisking constantly, until thickened and smooth, about 3 minutes. Remove from the heat and stir in yogurt, tomatoes, chilies, cilantro (or parsley), chili powder, oregano and cumin. Season to taste with salt and pepper. Set aside.
3. Heat oil in a large nonstick skillet over medium-high heat. Add onion, bell pepper and garlic; cook, stirring occasionally, until tender-crisp, about 3 minutes.
4. Line the bottom of a shallow 3-qt. baking dish with half the tortillas. Top with half of the chicken and half of the onion mixture. Spoon half of the sauce evenly over the top. Repeat layers with remaining tortillas, chicken, onion mixture and sauce. Sprinkle with cheese and bake until bubbly, 25 to 30 minutes.

NUTRITION INFORMATION: Per serving: 301 calories; 5 g fat (1 g sat, 2 g mono); 44 mg cholesterol; 38 g carbohydrate; 25 g protein; 5 g fiber; 457 mg sodium; 399 mg potassium.


Nutrition bonus: Vitamin C (90% daily value), Selenium & Vitamin A (30% dv), Calcium (20% dv), Iron (15% dv).


2 1/2 Carbohydrate Servings

Tastes like chicken.

Anonymous, Burlington, VT

I used Roasted Chicken from the deli at the grocery store, flour tortillas and more cheese. It was very good.

Anonymous, Bedford, TX

I drained the yogurt in a coffee-filter lined sieve and also mixed the onion mixture into the chicken before layering into the casserole. I also added mushrooms. It came out too runny so I served it over rice. (I also have to admit to adding more cheese) Black beans and carrots I think would be good in here too. The next time I make it, I plan to omit the corn tortillas and casserole and just serve it over rice with maybe come crushed tortilla chips on top (and cheese of course). Definately a keeper-Yum O!

Shirley, Galveston, TX

It was really hot! But a great dish. We substituted extra onion for the bell pepper and it was great. We also left off the cilantro because we don't like the taste. I think next time I will use 1 1/2 lbs. of chicken. I only used 1 lb this time and it wasn't quite 2 cups diced.

Chelle , Stoneville, NC

This recipe will replace my old one (with soups) - it is fabulous! Wonderful combo of seasonings, too! Only change I made was replacing canned tomatoes with Rotel tomatoes & chiles and adding 6 med size fresh, chopped tomatoes. Kudos to the chef! This one's a keeper!

Marilyn, Flower Mound, TX

This was much better the next day. I used flour tortillas instead of corn since I had them on hand. I sauteed the chicken until lightly browned but not all the way done, then added in the onions, garlic & peppers and cooked until soft. The green chilies I used were fire roasted--which always tastes better in my book. I also used sharp reduced-fat cheese which gave it a nice tang. Next time I will sprinkle the top with more fresh cilantro for a bright flavor.

hungryhippo, Portland, OR

All I could taste was the flour! I live in Texas and I got so excited about the healthier version on the King Ranch Casserole but this failed to deliver.

Sara, Austin, TX

The whole family loved it. Even my husband and 3 year old! Easy and delicious. Cleanup was easy as well, being a one dish meal. I used fresh tomatoes.

Julie, Portland, OR

This recipe is a terrible waste of time.

Renee, Fountain Hills, AZ