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.
| Prep Time: | 10 minutes |
| Ready in: | 35-45 minutes |
| Yield: | 4 servings, two 6-ounce or one 10-ounce casserole each |
| Ease of Prep: | Easy |
| Recipe 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 | |
Recipe Directions
- 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.
Equipment: Eight 6-ounce or four 10-ounce heatproof ramekins
Health Advantages: healthy weight, high calcium, low carb, low calorie, gluten free diet.
| Nutrition Information | ||||||||
| Servings Per Recipe: 4 | ||||||||
| Amount Per serving | ||||||||
| Calories: | 215 cal | Carbohydrate Servings: | 1 | |||||
| Carbohydrates: | 14 g | Dietary Fiber: | 3 g | Cholesterol: | 219 mg | |||
| Fat: | 7 g | Sodium: | 726 mg | Saturated Fat: | 3 g | |||
| Protein: | 23 g | Potassium: | 421 mg | Monounsaturated Fat: | 3 g | |||
| Nutrition Bonus: | Selenium (46% daily value), Calcium (35% dv), Vitamin C (25% dv). | |||||||
| Exchanges: | 1/2 starch, 1/2 nonfat milk, 2 1/2 lean meat | |||||||
