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Ингредиенты
- 2 teaspoon butter
- 1 sm. minced onion
- 1/3 c. whole wheat flour
- 1 1/4 teaspoon salt
- 1/2 teaspoon pepper
- 3 c. skim lowfat milk
- 1/3 c. white vinegar
- 8 ounce. lowfat Cottage cheese
- 2 c. cooked, cubed white chicken
- Jalapeno peppers (optional)
- 1 pkg. whole wheat tortillas
Инструкции
- Sour one c. of lowfat milk with 2 Tbsp. of vinegar. Heat butter in large saucepan. Cook onion in butter. Remove from heat; stir in flour, salt and pepper. Add in lowfat milk (2 c.) and return to medium heat; stir frequently till thickened. Add in chicken, sour lowfat milk, Cottage cheese, peppers. Mix well, till blended. Spoon mix onto tortilla, roll up and place in 13x9 inch baking dish. Uses 8-12 tortillas. Spread remaining mix (about 1/2) over top of tortillas. Bake at 325 degrees for 45 min.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 381g | |
| Recipe makes 4 servings | |
| Calories 365 | |
| Calories from Fat 142 | 39% |
| Total Fat 15.89g | 20% |
| Saturated Fat 5.39g | 22% |
| Trans Fat 0.0g | |
| Cholesterol 75mg | 25% |
| Sodium 1096mg | 46% |
| Potassium 591mg | 17% |
| Total Carbs 24.23g | 6% |
| Dietary Fiber 2.1g | 7% |
| Sugars 12.36g | 8% |
| Protein 30.15g | 48% |
