Lovin’ Lean

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For casserole numero dos, I chose a classic that I’m sure has been recreated more than once- The King.  King Ranch Casserole, that is.  Often made with lots of cheese, cream of chicken and cream of mushroom soup, this casserole boasts over 1000mg sodium- about half of the American Heart Association’s recommended amount for the entire day, in just one meal.  Whew..my fingers are swelling just thinking about this.  Try my version with any garnish you like- Sour cream strike your fancy?  Try a dollop of my mock ‘sour cream’: Combine 2 cups plain, nonfat yogurt, 1/4 cup cilantro, and 1/8 teaspoon salt.  Mix well, and chill!   

CB Lean King Ranch Chicken Casserole


1 1/2 teaspoons canola oil

1 large onion, chopped

2 cloves garlic, minced
1 1/2 cups reduced-sodium (fat free) chicken broth

1 cup nonfat milk
1/2 cup all-purpose flour
1/2 cup nonfat plain yogurt
1 (14-ounce) can Great Northern Beans (Navy Beans), drained and rinsed
1 (14-ounce) can diced tomatoes, drained

1 (7-ounce) can chopped green chiles (I like the spice, you can surely use less green chiles!)

1/4 cup chopped fresh cilantro
1 tablespoon chili powder

1-2 teaspoon ground cumin (I really like cumin, so I use more but you may use less or more as you like!)

1/8 teaspoon salt
Freshly ground pepper, to taste
1 cup cooked skinless chicken breast, shredded

10 corn tortillas, cut in half
3/4 cup shredded reduced-fat Cheddar cheese
Garnish: cilantro, avocado, chopped tomato, sliced olives, sour cream

Preheat oven to 375°F.  Heat oil in a large nonstick skillet over medium-high heat. Add onion and garlic; cook, stirring occasionally, until tender-crisp, about 3 minutes. Add broth to the pan , bringing it to a simmer. Whisk milk and flour in a small bowl until smooth. Add to the broth/onion mixture and cook over medium heat, whisking constantly, until thickened and smooth, about 3 minutes. Remove from the heat and stir in yogurt, beans, tomatoes, chiles, cilantro, chili powder, oregano and cumin. Season with salt and pepper.  Line the bottom of a shallow 9 x 13 casserole dish with half the tortillas. Top with half the chicken.  Layer bean/onion sauce evenly over the top.  Sprinkle with about 1 tablespoon cheese. Repeat layers with remaining tortillas, chicken and bean/onion sauce. Sprinkle with remaining Cheddar. Bake until bubbly, 25 to 30 minutes.  Top with desired garnish, avocado, diced tomato, green onions (white and light green parts only), or olives.

Nutrition Information:
Serves 6; about 1 1/2 cups each
Calories: 307
Fat: 8.2g
Carbohydrate: 40.1g
Fiber: 7.3g
Protein: 20.6g

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