Mini Chile Relleno Casseroles
Everyone gets an individual portion with this vegetarian, Tex-Mex mini casserole. A normal-size casserole like this would take close to an hour to bake—these are ready in half the time. Heatproof ramekins are a cook's best friend—we use them all the time to hold ingredients while cooking. You can buy them at most grocery stores.
From EatingWell: March/April 2007, EatingWell for a Healthy Heart Cookbook (2008)
Yield: 4 servings, two 6-ounce or one 10-ounce casserole each
Active Time: 10 minutes
Total Time: 35-45 minutes
Ingredients
- 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
Preparation
- Preheat oven to 400°F. Coat eight 6-ounce or four 10-ounce heatproof ramekins with cooking spray and place on a baking sheet.
- 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.
- 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.
- Make Ahead Tip: Equipment: Eight 6-ounce or four 10-ounce heatproof ramekins
Nutrition Per serving:
215 calories; 7 g fat (3 g sat, 3 g mono); 219 mg cholesterol; 14 g carbohydrates; 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