Monday, January 17, 2011

Healthified chicken tortilla casserole

I found this on the "Eat Better America" website.  This may be a copyright infringement;
if so I'll remove it, if asked to do so.

58% less sat fat • 50% less fat • 27% fewer calories than the original recipe—see the comparison. Smart ingredient changes keep the flavor but cut the fat by 11 grams per serving in this Mexican-inspired easy-mix oven bake. Fromeatbetteramerica.

prep time:20 min
start to finish:1 hr 15 min
makes:8 servings

1can (10 3/4 oz) 98% fat free 45% less sodium condensed cream of chicken soup
1can (4.5 oz) chopped green chiles
1container (8 oz) fat-free sour cream
1/2cup fat-free (skim) milk
1 1/2teaspoons chili powder
1/2teaspoon ground cumin
2 1/2cups shredded cooked chicken breast
8yellow corn tortillas (6 or 7 inch), torn into bite-size pieces
1medium green bell pepper, chopped (1 cup)
1large tomato, chopped (1 cup)
1 1/2cups shredded sharp Cheddar cheese or Mexican cheese blend (6 oz)

1.Heat oven to 350°F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray. In large bowl, mix soup, chiles, sour cream, milk, chili powder and cumin until blended. Stir in chicken, tortillas and bell pepper. Stir in tomato and 1 cup of the cheese. Spoon and spread mixture in baking dish.
2.Cover with foil. Bake 40 minutes. Uncover; sprinkle with remaining 1/2 cup cheese. Bake uncovered 5 to 10 minutes longer or until cheese is melted and mixture is bubbly. Let stand 5 minutes.
High Altitude (3500-6500 ft): Heat oven to 375°F.

Nutritional Information
1 Serving: Calories 270 (Calories from Fat 100); Total Fat 11g (Saturated Fat 5g, Trans Fat 0g);Cholesterol 60mg; Sodium 610mg; Total Carbohydrate 22g (Dietary Fiber 2g, Sugars 4g); Protein22Percent Daily Value*: Vitamin A 15%; Vitamin C 15%; Calcium 20%; Iron 8Exchanges: 1 1/2Starch0 Other Carbohydrate0 Vegetable2 1/2 Very Lean Meat1 1/2 Fat Carbohydrate Choices: 1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

1 comment:

  1. This sounds great. I want to try it as soon as I can get to the store and get tortillas.