Mini Chile Relleno Casseroles

From EatingWell: March/April 2007, EatingWell for a Healthy Heart Cookbook — Subscribe Now!

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.

4 servings, two 6-ounce or one 10-ounce casserole each

Active Time: 10 minutes

Total Time: 35-45 minutes

Nutrition Profile

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

Preparation

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.

Tips & Notes

Make Ahead Tip: Equipment: Eight 6-ounce or four 10-ounce heatproof ramekins

Nutrition

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).

1 Carbohydrate Serving

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