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SKINNY FACTS: for 1 slice (1/6 of recipe)
239 calories, 3g fat, 27g protein, 31g carbs, 4g fiber, 630mg sodium, 4g sugar
Weight Watchers (old points) 4
Weight Watchers POINTS PLUS 6
This spectacular Mexican layered casserole is both hearty and healthy. It’s loaded with lean protein from the chicken, reduced-fat cottage cheese and fat-free re-fried beans. The skinny for 1 serving is 239 calories, 3 grams of fat and 6 Weight Watchers POINTS PLUS.
Ingredientes
- 1½ cup reduced-fat cottage cheese
- 1 cup white meat chicken, cooked (boneless, skinless)
- â cup fresh or frozen corn, thawed
- ¼ cup (½ can) Ortega diced green chilies
- â cup pasta or marinara sauce, from a jar, such as Classico or Prego
- 6 corn tortillas, cut each into four
- 1 (8oz) can fat-free re-fried beans
- â cup salsa (I like Pace Medium Chunky Salsa)
- ¼ cup reduced-fat cheddar cheese
Direcciones
- Preheat oven to 350 degrees. Coat a 9â square pan with cooking spray.
- In a large bowl combine the cottage cheese, chicken, corn and green chilies.
- Spread the pasta sauce on the bottom of the pan.
- Arrange 2 tortillas (8 pieces) on top of the pasta sauce
- Remove the beans from the can, place in a small bowl and soften in the microwave for easy spreading. Spread the re-fried beans evenly on the tortillas.
- Arrange 2 more tortillas (8 pieces) over the beans.
- Spread the cheese mixture evenly over the tortillas.
- Cover pan with foil and bake for 30 minutes.
- Remove from oven and place the last cut tortillas on top of the casserole.
- Spread the salsa evenly over the tortillas. Sprinkle the cheddar cheese evenly on top.
- Cover the casserole and bake 15 minutes longer. Cool slightly and cut into 6 slices.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 120g | |
| Recipe makes 6 servings | |
| Calories 180 | |
| Calories from Fat 77 | 43% |
| Total Fat 8.69g | 11% |
| Saturated Fat 3.31g | 13% |
| Trans Fat 0.0g | |
| Cholesterol 35mg | 12% |
| Sodium 254mg | 11% |
| Potassium 204mg | 6% |
| Total Carbs 11.95g | 3% |
| Dietary Fiber 1.5g | 5% |
| Sugars 2.47g | 2% |
| Protein 13.62g | 22% |
Comentarios
28 de Agosto de 2012
