from Recipe du Jour
Cooking spray
1 1/2 cups chopped onion
2 cups chopped roasted skinless, boneless chicken breast (about 2
breasts)
2 garlic cloves, minced
2 (4.5-ounce) cans diced green chiles, undrained
1 (14.5-ounce) can petite diced tomatoes, undrained
2 cups 2% reduced-fat milk
2 tablespoons all-purpose flour
1/4 teaspoon salt
6 (8-inch) fat-free flour tortillas
2 cups (8 ounces) shredded Swiss cheese, divided
Preheat oven to 350F.
Heat a large nonstick skillet over medium-high heat. Coat pan with
cooking spray. Add onion; cook 5 minutes or until tender, stirring
occasionally. Stir in chicken, garlic, chiles, and tomatoes. Reduce
heat, and simmer 7 minutes or until liquid evaporates. Set aside.
Combine milk and flour in a small saucepan over medium-high heat; cook 5
minutes or until mixture thickens, stirring constantly with a whisk.
Stir in salt.
Warm tortillas according to package directions. Spoon about 1/2 cup
chicken mixture and about 2 1/2 tablespoons cheese down center of each
tortilla; roll up. Arrange filled tortillas in the bottom of a 13 x
9-inch baking dish coated with cooking spray. Pour milk mixture over
tortillas, and top evenly with remaining 1 cup cheese. Bake at 350F for
25 minutes or until cheese is bubbly. Remove from oven.
Preheat broiler.
Broil casserole for 3 minutes or until cheese begins to brown. Makes
about 6 servings.
Nutritional Information
Amount per serving
Calories: 419
Calories from fat: 28%
Fat: 13.2g
Saturated fat: 7.9g
Monounsaturated fat: 3.7g
Polyunsaturated fat: 0.8g
Protein: 33.2g
Carbohydrate: 41.8g
Fiber: 4.3g
Cholesterol: 79mg
Iron: 2.1mg
Sodium: 726mg
Calcium: 474mg
