1 cup skim milk
1/2 cup all purpose flour
1/2 cup non fat yogurt -- chicken
1 stock
1 can diced tomatoes with chiles
1 1/2 tbsp canola oil
1 large onion
1 green bell pepper
2 cloves garlic -- minced
2 cup cooked skinless chicken
10 corn tortillas -- quartered
1/2 cup reduced fat cheddar cheese
Directions
Combine skim milk, flour, yogurt and tomatoes with green chilies in
saucepan. Heat over medium heat, stirring often, until thickened. If
too thick, thin with chicken stock. In skillet, heat oil. Saute'
onion, bell pepper, and garlic. Add diced chicken and heat through.
In casserole dish, make layers of sauce, chicken mixture, tortilla
quarters and cheese, ending with cheese. Bake at 350 degrees for 30
minutes. Makes 6 servings, each with 340 caleries, 25 grams protein,
9 grams fat, 41 grams carbohydrates, 45 milligrams cholesterol, and
62 milligrams sodium.
Recipe By :
Servings: 2 servings
Modified King Ranch Chicken -Low Fat Recipe brought to you by Recipe Ideas
Categories: Chicken; Diet; Healthy; Low Fat; Poultry
The History of Recipes
Written recipes as an idea can be found far back into ancient history, at least as far as the early Egyptians, and quite possibly further than that. Having said that, in the main part, these old cookbooks were just simple hieroglyphic or cunieform instructions for meal preparation.
During the time of the Romans a roman called Apicius created a collection of scripts describing recipes enjoyed by wealthy roman citizens. In his publication, Apicius recounts how the meals of wealthy Romans were separated into hors d`oeuvre, entrees and desserts, a very modern way of dining. He also tells us how the ancient Romans used a wide range of spices and herbs, including a few that will be familiar to modern chefs such as bay, mint and parsley. Later, in the fifteenth century, knights returning from the crusades brought back many spices and herbs from the East, such as parsley, basil and rosemary. These new herbs and spices caused a torrent in recipe publications, the majority of which are now in private cookery archives. By the time we get to the 1900s, cooking publications were in high demand, mostly due to increased literacy, people having more free time and a general increase in wealth. |
We hope you enjoy this Modified King Ranch Chicken Low Fat recipe.
