Ingredientes para Chicken Enchilada Casserole Diabetic
- 1 cup water
- 1/2 cup chopped onion
- 2 chicken bouillon cubes
- 2 cloves minced garlic
- 1/4 teaspoon black pepper
- 2 tablespoons light sour cream
- 2 tablespoons nonfat dry milk powder
- 1 tablespoon all-purpose flour
- 2 cups cooked and shredded chicken
- 1 (15 ounce) can tomato sauce
- 1-2 tablespoons chopped green chilies
- 2 tablespoons chopped fresh cilantro
- nonstick cooking spray (as needed)
- 6 corn tortilla strips
- 1 (15 ounce) can black beans
- 1/2 cup shredded reduced-fat cheddar cheese (optional)
- fresh cilantro leaves (optional, for garnish)
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Cómo preparar Chicken Enchilada Casserole Diabetic
- Preheat oven to 350°F (175°C).
- Prepare the chicken filling:
- In a medium saucepan, combine 1 cup water, 1/2 cup chopped onion, 2 chicken bouillon cubes, 2 cloves minced garlic, and 1/4 teaspoon black pepper.
- Bring to a boil, then reduce heat to low.
- Cover and simmer for 3 minutes, or until the onion is tender. Do not drain.
- In a small bowl, whisk together 2 tablespoons light sour cream, 2 tablespoons nonfat dry milk powder, and 1 tablespoon all-purpose flour.
- Add the sour cream mixture to the onion mixture in the saucepan.
- Cook and stir until thickened and bubbly (about 2-3 minutes).
- Remove from heat and stir in 2 cups cooked and shredded chicken.
- Set the filling aside.
- Prepare the tomato sauce:
- In a small bowl, combine 1 (15-ounce) can tomato sauce, 1-2 tablespoons chopped green chilies (adjust to your spice preference), and 2 tablespoons chopped fresh cilantro.
- Set aside.
- Assemble the casserole:
- Lightly coat a 2-quart baking dish with nonstick cooking spray.
- Arrange 6 corn tortilla strips in the bottom of the baking dish.
- Spread the chicken filling evenly over the tortillas.
- Top with 1 (15-ounce) can of drained and rinsed black beans.
- Pour the tomato sauce mixture over the beans.
- Bake for 25-30 minutes, or until heated through and bubbly.
- Sprinkle with 1/2 cup shredded reduced-fat cheddar cheese (optional).
- Garnish with fresh cilantro leaves (optional).
- Let stand for 5 minutes before serving.
- Makes 6 servings.
Nutrition Information (Approximate per serving)
Sodium
4 g
Sugar
26g
Fat
3g
Carbs
8g
