Cinco 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
- 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.
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