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Mini Chile Relleno Casseroles

By EatingWell.com

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

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