Post by Christina on Jun 15, 2006 21:08:51 GMT -5
Mexican Lasagna
It's one-dish delish, for you or the whole family!
Find out more about controlling your blood sugar
INGREDIENTS
1 pound boneless, skinless chicken breasts, cut into strips
1 large onion, halved and cut into thin wedges
1 large clove garlic, minced
2 cups (16 ounces) fat-free ricotta cheese
1 cup (8 ounces) reduced-fat sour cream
1 jar (4 ounces) chopped green chiles
1/2 cup chopped fresh cilantro (optional)
2 teasthingys ground cumin
1/8 teasthingy salt
6 plum tomatoes, chopped
8 corn tortillas (6" diameter), cut in half
1 1/4 cups (5 ounces) shredded low-fat Monterey Jack cheese
DIRECTIONS
Preheat the oven to 350 degrees F. Coat a 13" x 9" baking dish with
cooking spray.
Coat a large nonstick skillet with cooking spray. Add the chicken.
Cook over medium heat, turning several times, for 5 minutes, or
until no longer pink. Transfer to a medium bowl. Wipe the skillet
with a paper towel and coat with cooking spray. Add the onion and
garlic. Cover and cook over medium heat, stirring occasionally, for
7 to 8 minutes, or until lightly browned. Add to the chicken in the
bowl.
In another medium bowl, combine the ricotta, sour cream, chiles,
cilantro (if using), cumin, and salt.
Spread 1 cup of the tomatoes in the prepared baking dish. Arrange
half of the tortillas evenly on top. Spread half of the ricotta
mixture over the tortillas. Top with half of the chicken mixture.
Top with 1 cup of the remaining tomatoes and 1/2 cup of the cheese.
Repeat with the remaining tortillas, ricotta mixture, and chicken
mixture. Sprinkle with the remaining 1 cup tomatoes and 3/4 cup
cheese. Bake for 30 minutes, or until heated through. Loosely cover
with foil if the cheese browns too quickly.
Makes 8 servings
PER SERVING
259 calories, 28 g protein, 23 g carbohydrates, 2 g dietary fiber, 5
g total fat, 3 g saturated fat, 62 mg cholesterol, 333 mg sodium
DIET EXCHANGE
1 carb (1 bread/starch), 3 meat
It's one-dish delish, for you or the whole family!
Find out more about controlling your blood sugar
INGREDIENTS
1 pound boneless, skinless chicken breasts, cut into strips
1 large onion, halved and cut into thin wedges
1 large clove garlic, minced
2 cups (16 ounces) fat-free ricotta cheese
1 cup (8 ounces) reduced-fat sour cream
1 jar (4 ounces) chopped green chiles
1/2 cup chopped fresh cilantro (optional)
2 teasthingys ground cumin
1/8 teasthingy salt
6 plum tomatoes, chopped
8 corn tortillas (6" diameter), cut in half
1 1/4 cups (5 ounces) shredded low-fat Monterey Jack cheese
DIRECTIONS
Preheat the oven to 350 degrees F. Coat a 13" x 9" baking dish with
cooking spray.
Coat a large nonstick skillet with cooking spray. Add the chicken.
Cook over medium heat, turning several times, for 5 minutes, or
until no longer pink. Transfer to a medium bowl. Wipe the skillet
with a paper towel and coat with cooking spray. Add the onion and
garlic. Cover and cook over medium heat, stirring occasionally, for
7 to 8 minutes, or until lightly browned. Add to the chicken in the
bowl.
In another medium bowl, combine the ricotta, sour cream, chiles,
cilantro (if using), cumin, and salt.
Spread 1 cup of the tomatoes in the prepared baking dish. Arrange
half of the tortillas evenly on top. Spread half of the ricotta
mixture over the tortillas. Top with half of the chicken mixture.
Top with 1 cup of the remaining tomatoes and 1/2 cup of the cheese.
Repeat with the remaining tortillas, ricotta mixture, and chicken
mixture. Sprinkle with the remaining 1 cup tomatoes and 3/4 cup
cheese. Bake for 30 minutes, or until heated through. Loosely cover
with foil if the cheese browns too quickly.
Makes 8 servings
PER SERVING
259 calories, 28 g protein, 23 g carbohydrates, 2 g dietary fiber, 5
g total fat, 3 g saturated fat, 62 mg cholesterol, 333 mg sodium
DIET EXCHANGE
1 carb (1 bread/starch), 3 meat