Mini Chile Relleno Casseroles

TamTastic

Mini Chile Relleno Casseroles - Eating Well

Makes 4 servings, two 6-ounce or one 10-ounce casserole each
Ingredients

2 4-ounce cans diced green chiles, drained and patted dry
¾ cup frozen corn, thawed and patted dry
4 scallions, thinly sliced
1 cup shredded reduced-fat Cheddar cheese
1 ½ cups nonfat milk
6 large egg whites
4 large eggs
¼ teaspoon salt


Mini Chile Relleno Casseroles Instructions

1. Preheat oven to 400°F. Coat eight 6-ounce or four 10-ounce heatproof ramekins with cooking spray and place on a baking sheet.
2. Equally divide green chiles, corn and scallions among the ramekins. Top each with cheese. Whisk milk, egg whites, eggs and salt in a medium bowl until combined. Divide the egg mixture evenly among the ramekins.
3. Bake the mini casseroles until the tops begin to brown and the eggs are set, about 25 minutes for 6-ounce ramekins and about 35 minutes for 10-ounce ramekins.




Equipment: Eight 6-ounce or four 10-ounce heatproof ramekins



Mini Chile Relleno Casseroles Nutrition Information

Per serving: 215 calories; 7 g fat (3 g sat, 3 g mono); 219 mg cholesterol; 14 g carbohydrate; 23 g protein; 3 g fiber; 726 mg sodium; 421 mg potassium.
Nutrition bonus: Selenium (46% daily value), Calcium (35% dv), Vitamin C (25% dv).

TamTastic

Mini Chile Relleno Casseroles - Eating Well

Makes 4 servings, two 6-ounce or one 10-ounce casserole each
Ingredients

2 4-ounce cans diced green chiles, drained and patted dry
¾ cup frozen corn, thawed and patted dry
4 scallions, thinly sliced
1 cup shredded reduced-fat Cheddar cheese
1 ½ cups nonfat milk
6 large egg whites
4 large eggs
¼ teaspoon salt


Mini Chile Relleno Casseroles Instructions

1. Preheat oven to 400°F. Coat eight 6-ounce or four 10-ounce heatproof ramekins with cooking spray and place on a baking sheet.
2. Equally divide green chiles, corn and scallions among the ramekins. Top each with cheese. Whisk milk, egg whites, eggs and salt in a medium bowl until combined. Divide the egg mixture evenly among the ramekins.
3. Bake the mini casseroles until the tops begin to brown and the eggs are set, about 25 minutes for 6-ounce ramekins and about 35 minutes for 10-ounce ramekins.




Equipment: Eight 6-ounce or four 10-ounce heatproof ramekins



Mini Chile Relleno Casseroles Nutrition Information

Per serving: 215 calories; 7 g fat (3 g sat, 3 g mono); 219 mg cholesterol; 14 g carbohydrate; 23 g protein; 3 g fiber; 726 mg sodium; 421 mg potassium.
Nutrition bonus: Selenium (46% daily value), Calcium (35% dv), Vitamin C (25% dv).