INGREDIENTS
3/4 cup water
1/2 cup chopped onion
1/2 tsp instant chicken bouillon
2 cloves garlic, minced
1/8 tsp ground black pepper
1/2 cup light dairy sour cream
2 tbsp nonfat dry milk powder
1 tbsp flour
1 1/2 cups shredded cooked chicken breast or
turkey breast (about 8 oz)
1 (8 oz) can no-salt-added tomato sauce
1 (4 oz) can diced green chile peppers, drained or
1 or 2 canned jalapeno peppers, rinsed,
seeded and finely chopped
1/2 teaspoon ground coriander
Nonstick cooking spray
4 (6 inch) corn tortillas, cut into 1 inch wide strips
1 cup canned black beans or kidney beans, rinsed and drained
1/2 cup shredded, reduced-fat Monterey Jack cheese (2 oz)
Fresh cilantro leaves (optional)
DIRECTIONS
Preheat oven to 350 degrees F.
1. 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.
2. In another small bowl, combine tomato sauce, chile peppers and coriander.
Set aside.
3. 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.
4. Bake 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
Weight Watchers (Old Method)= 4 Points per Serving
Weight Watchers PointsPlus = 5 per Serving
Nutrition Facts Per Serving:
Servings: 6 (1 cup) servings
Calories219
Total Fat (g)6
Saturated Fat (g)3
Cholesterol (mg)43
Sodium (mg)420
Carbohydrate (g)23
Fiber (g)5
Protein (g)19
Diabetic Exchanges
Starch (d.e.)1
Vegetables (d.e.).5
Very Lean Meat (d.e.)2
Fat (d.e.)1