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Mini Chile Relleno Casseroles

Provided by EatingWell.com

Serves
4
Prep Time
10 min.
Total Time
45 min.
Nutrition Profile: Diabetes Appropriate   Gluten Free Diet   Healthy Weight   Heart Healthy   High Calcium   Low Calorie   Low Carb   Low Sat Fat  

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.

 


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.

 


MAKE AHEAD TIP

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

 

Mini Chile Relleno Casseroles

 

 

NUTRITION INFO
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