Monday, December 03, 2012

Mini Chile Relleno Casseroles

Gil and I have become much more health conscious in the past couple of years and I see no reason why you have to compromise flavor in order to make delicious food. I found an interesting cookbook at the library the other day called Eating Well for a Healthy Heart. It is written by a cardiologist, Dr Philip A. Ades. The recipes looked fabulous so I decided to check it out. Literally. From the library.

This is a vegetarian Tex-Mex recipe that works well as a side dish. It would also be great for breakfast. You could use fresh jalapeño instead of the chilies if you wanted to.

Mini Chiles Rellenos Casseroles

2- 4 oz cans diced green chilies, drained and patted dry
3/4 cup frozen corn, thawed and patted dry
1/2 small onion, chopped, and sauteéd until browned
1 cup shredded reduced fat Cheddar cheese
1 - 1/2 cups lowfat or nonfat milk
6 egg whites
4 eggs
1/2 tsp salt

1. Preheat oven to 400.˚ Coat eight 6 oz ramekins with cooking spray and place in a baking dish.
2. Equally divide green chilies, onion, and corn among the ramekins. Top with cheese. Whisk the milk, egg whites, eggs, and salt together in a medium bowl until combined. Divide the egg mixture evenly among the ramekins.
3. Bake until the tops begin to brown and the eggs are set, about 25 minutes.

Yield: 4 servings. Two 6 oz ramekins is considered one serving.
215 calories 7 g fat (3 g sat. 3 g mono) Also high in Calcium and Vitamin C

Equally divide green chilies, onion, and corn among the ramekins

You can see that I cooked the onion until it was really brown. This wasn't on purpose but it actually added more flavor.

Divide the egg mixture evenly among the ramekins.

Bake until nicely browned and amazing.

These taste as good as they look.

I served them with grilled chicken and sliced tomato.


Dinner Table Conversation said...

Ooooh, these look yummy! I'm going to have to try them soon. Does the recipe also give sodium content?

Vickie said...

Thank you! The sodium content is 726 mg, but that is for 1/4 tsp salt and I actually used 1/2 tsp. I am not a huge salt user, but I thought it needed more than just 1/4 tsp.

Matushka Anna said...

Oh my gosh! A grandma! How exciting!!

Vickie said...

Thanks Anna! We are very excited!