Chiles Relleno Casserole Recipe

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Servings: 6

Ingredients

Cost per serving $1.34 view details
  • 1/2 lb grnd chicken
  • 1 c. minced onion
  • 1 3/4 tsp grnd cumin
  • 1 1/2 tsp dry oregano
  • 1/2 tsp garlic pwdr
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 16 ounce fat-free refried beans (1 can)
  • 8 ounce green chiles 2 cans, liquid removed cut lengthwise into quarters
  • 4 ounce lowfat Monterey jack cheese shredded
  • 1 c. frzn whole kernel corn thawed and liquid removed
  • 1/3 c. all-purpose flour
  • 1/4 tsp salt
  • 1 1/3 c. 1% low-fat lowfat milk
  • 1/8 tsp warm sauce
  • 1/2 c. Egg Beaters 99% egg substitute
  • 2 x egg whites

Directions

  1. Cook chicken and onion in a nonstick skillet over medium-high heat till browned, stirring to crumble. Combine chicken mix, cumin, and next 5 ingredients in a bowl. Stir well, and set aside.
  2. Arrange half of green chile strips in an 11 x 7-inch baking dish; top with half of cheese.
  3. Spoon mounds of bean mix onto cheese, and spread gently, leaving a 1/4-inch border around edge of dish; top with corn. Arrange remaining chile strips over corn; top with remaining cheese. Set aside.
  4. Combine flour and salt in a bowl; gradually add in lowfat milk and warm sauce, stirring with a wire whisk till blended. Stir in Large eggs and egg whites; pour over casserole.
  5. Bake at 350 degrees for 1 hour and 5 min or possibly till set; let stand 5 min.
  6. Yield: 6 servings (serving size: 1 [3-1/2-inch] square).
  7. NOTES : This was listed as one of the 10 best recipes in the 10th

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Nutrition Facts

Amount Per Serving %DV
Serving Size 293g
Recipe makes 6 servings
Calories 295  
Calories from Fat 102 35%
Total Fat 11.37g 14%
Saturated Fat 5.32g 21%
Trans Fat 0.05g  
Cholesterol 52mg 17%
Sodium 871mg 36%
Potassium 765mg 22%
Total Carbs 28.03g 7%
Dietary Fiber 5.7g 19%
Sugars 5.11g 3%
Protein 21.58g 35%
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