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 CHICKEN ENCHILADA CASSEROLE

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كاتب الموضوعرسالة
b!nt m@sr
عضوة صغيرة
عضوة صغيرة


المزاج : غير محدد
عدد المساهمات : 36
تاريخ التسجيل : 18/01/2011

مُساهمةموضوع: CHICKEN ENCHILADA CASSEROLE    الجمعة يناير 21, 2011 8:02 am

1
المقادير
1 1/4 lb boneless, skinless chicken breast
1 1/2 cups onion; chopped
4 cloves garlic; minced
1/2 cup beer
1/2 teaspoon ground red pepper
1 (28 oz.) can whole tomatoes; drained & chopped
1/2 cup green onions; thinly sliced
1 (2 1/4 oz.) can sliced ripe olives; drained
2 (4 1/2 oz.) cans green chiles; chopped & drained
5 tablespoons all-purpose flour
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon ground coriander
2 cups 2% low-fat milk
2 large egg whites; lightly beaten
3/4 cup sharp cheddar cheese; shredded
3/4 cup Monterey Jack Cheese; shredded
6 (6-inch) corn tortillas; cut in half
1/2 cup fat-free sour cream
1/2 cup salsa
2
التحضير

1. Preheat oven to 350 degrees.

2. Coat a large non-stick skillet with cooking spray; place over medium
heat until hot. Add chicken; cook 6 minutes on each side or until done.
Remove chicken from skillet; let cool. Shred chicken with 2 forks; set
aside.

3. Recoat skillet with cooking spray; place over medium heat. Add onion and
garlic; saute 5 minutes or until tender. Add shredded chicken, beer, red
pepper and tomatoes; cook 10 minutes or until most of liquid evaporates.
Remove from heat. Reserve 1 tablespoon green onions and 1 tablespoon olives
for garnish. Stir remaining green onions, remaining olives and chiles into
chicken mixture; set aside.

4. Combine flour, salt, cumin and coriander in a medium saucepan. Gradually
add hot milk mixture to egg whites, stirring constantly with whisk. Set
aside.

5. Places cheeses in a bowl; toss well. Set aside.

6. Spread 1/2 cup white sauce in bottom of a 2 1/2-quart round casserole
dish coated with cooking spray. Arrange 4 tortilla halves over sauce; top
with 2 cups chicken mixture, 1/2 cup white sauce and 1/2 cup cheese
mixture. Repeat layers twice, ending with sauce. Set remaining 1/2 cup
cheese mixture aside.

7. Bake, uncovered, for 40 minutes or until hot. Sprinkle with remaining
1/2 cup cheese mixture, reserved green onions and reserved olives; bake an
additional 5 minutes. Let stand 10 minutes before servings. Serve with sour
cream and salsa.

* NOTE: You can assemble the casserole ahead of time; cover and chill in
the refrigerator overnight, then bake at 350 degrees for 1 hour or until
bubbly.
3
فوائد الطبق
CALORIES: 309; PROTEIN: 29g; CARBS: 27g; FAT: 10g; FIBER: 3g; IRON: 2mg;
SODIUM: 753mg; CHOL: 63mg; CALC: 324mg.
الرجوع الى أعلى الصفحة اذهب الى الأسفل
معاينة صفحة البيانات الشخصي للعضو
 
CHICKEN ENCHILADA CASSEROLE
الرجوع الى أعلى الصفحة 
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