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In this recipe, flour tortillas stand in for the traditional biscuit dough. To quickly thaw frozen mixed vegetables, place them in a colander and rinse with warm water for about a minute.
Yield: 4 servings (serving size: about 1 1/2 cups)
1 tablespoon butter
1/2 cup prechopped onion
2 cups chopped roasted skinless, boneless chicken breasts
1 (10-ounce) box frozen mixed vegetables, thawed
1 1/2 cups water
1 tablespoon all-purpose flour
1 (14-ounce) can fat-free, less-sodium chicken broth
1/4 teaspoon salt
1/4 teaspoon black pepper
1 bay leaf
8 (6-inch) flour tortillas, cut into 1/2-inch strips
1 tablespoon chopped fresh parsley
CALORIES 366 (23% from fat); FAT 9.3g (sat 3.1g,mono 3.9g,poly 1.4g); IRON 3.4mg; CHOLESTEROL 67mg; CALCIUM 104mg; CARBOHYDRATE 40.3g; SODIUM 652mg; PROTEIN 29.8g; FIBER 5.3g
Melt butter in a large saucepan over medium-high heat. Add onion; sauté 5 minutes or until tender. Stir in chicken and vegetables; cook 3 minutes or until thoroughly heated, stirring constantly.
While chicken mixture cooks, combine water, flour, and broth. Gradually stir broth mixture into chicken mixture. Stir in salt, pepper, and bay leaf; bring to a boil. Reduce heat, and simmer 3 minutes. Stir in tortilla strips, and cook 2 minutes or until tortilla strips soften. Remove from heat; stir in parsley. Discard bay leaf. Serve immediately.