Low Calorie Mini Chile Relleno Casseroles

May 1, 2013

Low Calorie Mini Chile Relleno CasseroleCinco de Mayo may have come and gone, but that doesn’t mean we have to stop eating the delicious Mexican food that comes with the holiday. Finding a healthy, low-calorie recipe that will satisfy that craving is tough, but thanks to EatingWell.com, we have one for you to try.

How does a Mini Chile Relleno Casserole sound? These individual portions are perfect for family dinners, dinner parties or for when you want a few leftovers all for yourself; and at just 215 calories a serving, you don’t have to feel guilty about eating this meal two (or three) nights in a row!


  • 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 Facts 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).

Carbohydrate Servings: 1

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

To see the original recipe, please visit: http://www.eatingwell.com/recipes/mini_chile_relleno_casseroles.html