Mini Chile Relleno Casseroles

Healthier_Me

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

ACTIVE TIME: 10 minutes

TOTAL TIME: 35-45 minutes

EASE OF PREPARATION: Easy

2 4-ounce cans diced green chiles, drained and patted dry
3/4 cup frozen corn, thawed and patted dry
4 scallions, thinly sliced
1 cup shredded reduced-fat Cheddar cheese
1 1/2 cups nonfat milk
6 large egg whites
4 large eggs
1/4 teaspoon salt

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.

NUTRITION INFORMATION: Per serving: 217 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).

1 Carbohydrate Serving

Exchanges: 1/2 starch, 1/2 nonfat milk, 2 1/2 lean meat

MAKE AHEAD TIP: Equipment: Eight 6-ounce or four 10-ounce heatproof ramekins

http://www.eatingwell.com/recipes/chile_relleno_casseroles.html

Healthier_Me

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

ACTIVE TIME: 10 minutes

TOTAL TIME: 35-45 minutes

EASE OF PREPARATION: Easy

2 4-ounce cans diced green chiles, drained and patted dry
3/4 cup frozen corn, thawed and patted dry
4 scallions, thinly sliced
1 cup shredded reduced-fat Cheddar cheese
1 1/2 cups nonfat milk
6 large egg whites
4 large eggs
1/4 teaspoon salt

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.

NUTRITION INFORMATION: Per serving: 217 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).

1 Carbohydrate Serving

Exchanges: 1/2 starch, 1/2 nonfat milk, 2 1/2 lean meat

MAKE AHEAD TIP: Equipment: Eight 6-ounce or four 10-ounce heatproof ramekins

http://www.eatingwell.com/recipes/chile_relleno_casseroles.html