Modified King Ranch Chicken -Low Fat Recipe
Recipe
Ingredients
1 cup skim milk
1/2 cup all purpose flour
1/2 cup non fat yogurt -- chicken
1 stock
1 can diced tomatoes with chiles
1 1/2 tbsp canola oil
1 large onion
1 green bell pepper
2 cloves garlic -- minced
2 cup cooked skinless chicken
10 corn tortillas -- quartered
1/2 cup reduced fat cheddar cheese
Recipe
Preparation
Combine skim milk, flour, yogurt and tomatoes with green chilies in
saucepan. Heat over medium heat, stirring often, until thickened. If
too thick, thin with chicken stock. In skillet, heat oil. Saute'
onion, bell pepper, and garlic. Add diced chicken and heat through.
In casserole dish, make layers of sauce, chicken mixture, tortilla
quarters and cheese, ending with cheese. Bake at 350 degrees for 30
minutes. Makes 6 servings, each with 340 caleries, 25 grams protein,
9 grams fat, 41 grams carbohydrates, 45 milligrams cholesterol, and
62 milligrams sodium.
Recipe By :
Servings:
2
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Food Tips of the Week
A few tips on healthy eating
If you enjoy eating, but want to get in shape and improve your overall vitality, then, as most people know, you need to start a thoughtfully prepared well-balanced meal plan. In a perfect world, this needs to contain 5 standard portions of grains, fruit and vegetables daily and embrace the right proportion of food types.
Some lower carb diet guidlines:
* Eat regular meals
Most reduced carb recipes are, you won't be surpised to learn, low in carbs. We all need energy, and carbs are a quick acting energy source. A low carb diet requires great care in controlling your energy levels, as any energy contributed by non-carbohydrate sources is slower acting.
* Use reduced carb chocolate bars for cookies and muffins.
Once you have converted your favorite chocolate cookie or chocolate muffins recipe using soy flour, you don’t want to mix in those high carbohydrate full-sugar chocolate. Cut up a reduced carb bar of chocolate into little pieces and use that in its place.
Lycopene super foods
(includes apricot, papaya & baby jackfruit)
The phytochemical lycopene is a non-synthetic compound used to color foods and member of the same group of phytochemicals as carotene. This chemical is accountable for the deep red colour of quite a few natural foods.
Fortunately, unlike numerous nutrients, it does not become less effective if cooked but is genuinely improved by the cooking process.
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Its most valuable health contribution is that it works as an antioxidant and appears to help lower the risks of cancer.
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Modified King Ranch Chicken -Low Fat Recipe from the Recipes 4U Collection
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