Chicken Enchilada Casserole, Diabetic Recipe

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Ingredients:

Serving

3/4 cup water
1/2 cup chopped onion
1/2 tsp chicken bouillon, instant granules
2 garlic cloves, minced
1/8 tsp ground black pepper
1/2 cup fat free sour cream
2 tbsp nonfat dry milk powder
1 tbsp all-purpose flour
1 1/2 cups chicken breasts, shredded cooked (about 8 oz)
1 (8 oz) can no-salt-added tomato sauce
1 (4 oz) can diced green chili peppers, drained
2 tbsp fresh cilantro, snipped (or 1/2 tsp ground coriander)
nonstick cooking spray
4 corn tortillas , 6-inch-cut into 1-inch-wide strips
1 cup black beans
1/2 cup reduced-fat monterey jack cheese, shredded (2 oz)
fresh cilantro leaves (optional)

Directions:

Preheat oven to 350 degrees F.
FOR CHICKEN FILLING:.
In a medium saucepan, combine the water, onion, bouillon granules, garlic, and black pepper.
Bring to boiling; 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 powder, and flour; add to onion mixture.
Cook and stir until thickened and bubbly.
Remove from heat; stir in chicken.
Set filling aside.
TO COMPLETE CASSEROLE:.
In another small bowl, combine tomato sauce, chile peppers, and snipped cilantro, set aside.
Coat a 2-quart baking dish with nonstick cooking spray.
Arrange tortilla strips in the baking dish.
Top with chicken filling.
Top with beans.
Top with tomato sauce mixture.
Bake for 25 to 30 minutes or until heated through.
Sprinkle with cheese.
If desired, garnish with cilantro leaves.
Let stand for 5 minutes before serving.
Makes 6 (1-cup) servings.
*Test Kitchen Tip: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	230.23 Kcal (964 kJ)
Calories from fat	58.06 Kcal
		% Daily Value*
Total Fat	6.45g	10%
Cholesterol	20.45mg	7%
Sodium	224.43mg	9%
Potassium	519.64mg	11%
Total Carbs	30.61g	10%
Sugars	1.62g	6%
Dietary Fiber	5g	20%
Protein	13.21g	26%
Vitamin C	9.8mg	16%
Vitamin A	0.1mg	2%
Iron	1.7mg	10%
Calcium	126.9mg	13%

Amount Per 100 g
Calories	175.55 Kcal (735 kJ)
Calories from fat	44.27 Kcal
		% Daily Value*
Total Fat	4.92g	10%
Cholesterol	15.59mg	7%
Sodium	171.12mg	9%
Potassium	396.21mg	11%
Total Carbs	23.34g	10%
Sugars	1.23g	6%
Dietary Fiber	3.81g	20%
Protein	10.07g	26%
Vitamin C	7.5mg	16%
Vitamin A	0.1mg	2%
Iron	1.3mg	10%
Calcium	96.7mg	13%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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