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Mini Chile Relleno Casseroles

:  March/April 2007, EatingWell for a Healthy Heart Cookbook (2008)

Your rating: None Average: 3.9 (115 votes)

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.


READER'S COMMENT:
"Thought this was great. Does need a litle seasoning with salt and pepper. Make sure you squeeze all th eliquids out of th echiles as there was some residual liquid in th ebottom of the dish. Great breakfast dish and would be a great...
Mini Chile Relleno Casseroles Recipe

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

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Heart healthy | Healthy weight | High calcium | Gluten free |

View Our Nutrition Guidelines »

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

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Preparation

  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.

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).

Carbohydrate Servings: 1

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


More From EatingWell

Recipe Categories

Style/Theme
Casserole
Entertaining, casual
Everyday favorites
Kid-friendly
Vegetarian
Budget
Ease of Preparation
Easy
Total Time
15 minutes or less
Type of Dish
Main dish, vegetarian
Servings
4
Ethnic/Regional
Mexican
Southwest
Preparation/ Technique
Bake
Meal/Course
Brunch
Dinner

Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low saturated fat
Heart healthy
Healthy weight
High calcium
Gluten free
Season
Spring
Summer
Fall
Winter
Holiday
Cinco de Mayo
Publication
EatingWell for a Healthy Heart Cookbook (2008)
March/April 2007
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