21 Ingredients
  • Cooking spray
  • 1 1/4 pounds skinned, boned chicken breast
  • 1 1/2 cups chopped onion
  • 4 garlic cloves, minced
  • 1/2 cup beer
  • 1/4 to 1/2 teaspoon ground red pepper
  • 1 (28-ounce) can whole tomatoes, drained and chopped
  • 1/2 cup thinly sliced green onions
  • 1 (2 1/4-ounce) can sliced ripe olives, drained
  • 2 (4.5-ounce) cans chopped green chiles, drained
  • 5 tablespoons all-purpose flour
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon ground coriander
  • 2 cups 1% low-fat milk
  • 2 large egg whites, lightly beaten or 6 tablespoons egg substitute
  • 3/4 cup (3 ounces) shredded sharp cheddar cheese
  • 3/4 cup (3 ounces) shredded Monterey Jack cheese
  • 6 (6-inch) corn tortillas, cut in half
  • 1/2 cup fat-free sour cream
  • 1/2 cup salsa
Nutrition
404
20% daily value
8 servings
                                       
                                           
     

Fat

31% 20

Saturated

34% 7

Trans

- 0

Monounsaturated

- 8

Polyunsaturated

- 3

Carbs

10% 30

Carbs (net)

- 25

Fiber

20% 5

Sugars

- 8

Sugars, added

- 0

Protein

52% 26

Cholesterol

23% 70

Sodium

33% 799

Calcium

37% 366

Magnesium

16% 66

Potassium

14% 668

Iron

15% 3

Zinc

20% 2

Phosphorus

57% 397

Vitamin A

16% 143

Vitamin C

31% 28

Thiamin (B1)

60% 1

Riboflavin (B2)

31% 0

Niacin (B3)

56% 9

Vitamin B6

54% 1

Folate equivalent (total)

16% 64

Folate (food)

- 51

Folic acid

- 8

Vitamin B12

31% 1

Vitamin D

303% 46

Vitamin E

9% 1

Vitamin K

14% 17

Sugar alcohols

- 0

Water

- 324
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