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Ингредиенты
- 1Â 1/2 c. crushed tortilla chips
- 1 lb shredded cooked chicken meat
- Â Â (from a small roasted chicken)
- 1 can garbanzo beans - (15 1/2 ounce) liquid removed
- 1 can kidney beans - (15 1/2 ounce) liquid removed
- 1 can corn kernels - (15 1/4 ounce) liquid removed
- 1 can tomato sauce - (8 ounce)
- 1 c. prepared salsa
- 1 c. minced red onion
- 1 x green bell pepper cut 1/4" dice
- 1/4 c. minced fresh cilantro leaves
- 1 Tbsp. chopped garlic
- Â Â Salt to taste
- Â Â Freshly-grnd black pepper to taste
- 6 ounce grated Monterey Jack cheese
- 6 ounce grated sharp Cheddar cheese
- 2 c. diced (1/4") ripe tomatoes
- 1 c. lowfat sour cream
- 1/2 c. minced fresh cilantro leaves
Инструкции
- Preheat oven to 350 degrees. Grease a 13- by 9-inch baking dish, then scatter the crushed tortilla chips proportionately on the bottom.
- Combine the chicken, beans, corn, tomato sauce, salsa, onion, bell pepper, cilantro, garlic, salt and pepper in a bowl. Place half the mix proportionately in the baking dish. Combine the cheeses, then sprinkle half over the mix.
- Cover with the remaining half of the chicken-and-bean mix and sprinkle the remaining cheese over the top.
- Bake for 30 min. Let stand for 5 min before serving. Serve the garnishes in bowls, so guests can top their portions with diced tomatoes, lowfat sour cream and a sprinkle of cilantro.
- This recipe yields 8 servings.
- Comments: For those of you who may not know, the tortilla chips form a crispy crust on the bottom of the casserole.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 417g | |
| Recipe makes 8 servings | |
| Calories 696 | |
| Calories from Fat 320 | 46% |
| Total Fat 35.91g | 45% |
| Saturated Fat 14.81g | 59% |
| Trans Fat 0.03g | |
| Cholesterol 85mg | 28% |
| Sodium 1199mg | 50% |
| Potassium 881mg | 25% |
| Total Carbs 65.44g | 17% |
| Dietary Fiber 10.1g | 34% |
| Sugars 7.56g | 5% |
| Protein 29.65g | 47% |
