Ingredients
- 2 4-ounce ca 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
Cooking Directions
Step 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.
Step 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.
Step 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 Info
- Serving: Per serving
- Calories: 215
- Carbohydrates: 14g
- Fat: 7g
- Protein: 23g
- Dietary Fiber: 3g
- Saturated Fat: 3g
- Monounsaturated Fat: 3g
- Cholesterol: 219mg
- Potassium: 421mg
- Sodium: 726mg
- Exchanges: 1/2 starch, 1/2 nonfat milk, 2 1/2 lean meat
- Carbohydrate Servings: 1