Rating: 3.61 stars
7 Ratings
  • 5 star values: 2
  • 4 star values: 2
  • 3 star values: 0
  • 2 star values: 3
  • 1 star values: 0

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.

Source: EatingWell Magazine, March/April 2007




Ingredient Checklist


Instructions Checklist
  • Preheat oven to 400 degrees 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

Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.

Nutrition Facts

two 6-ounce or one 10-ounce casserole
211 calories; protein 22.7g; carbohydrates 13.9g; dietary fiber 1.6g; sugars 6.2g; fat 7.2g; saturated fat 2.9g; cholesterol 193.6mg; vitamin a iu 751.4IU; vitamin c 14.6mg; folate 69.9mcg; calcium 275.5mg; iron 1.8mg; magnesium 38.1mg; potassium 448.6mg; sodium 707.4mg; thiamin 0.1mg.

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