5 pt. Chiles Rellenos Casserole
Source of Recipe
Cooking Light, Jan/Feb 1995, page 61
List of Ingredients
1/2 pound ground chicken
1 cup chopped onion
1 3/4 teaspoons ground cumin
1 1/2 teaspoons dried oregano
1/2 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon pepper
16 ounces fat-free refried beans -- (1 can)
8 ounces green chiles -- (2 cans) drained & cut lengthwise into quarters
4 ounces shredded Co-Jack cheese -- (1 cup)
1 cup whole kernel corn, frozen -- thawed and drained
1/3 cup all-purpose flour
1/4 teaspoon salt
1 1/3 cups skim milk
1/8 teaspoon hot sauce
2 egg -- lightly beaten
2 egg whitesRecipe
Cook chicken and onion in a nonstick skillet over medium-high heat until browned, stirring to crumble. Combine chicken mixture, cumin, and next 5 ingredients in a bowl. Stir well, and set aside. Arrange half of green chile strips in an 11 x 7-inch baking dish; top with half of cheese. Spoon mounds of bean mixture 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. Combine flour and salt in a bowl; gradually add milk and hot sauce, stirring with a wire whisk until blended. Stir in eggs and egg whites; pour overcasserole. Bake at 350¼ for 1 hour and 5 minutes or until set; let stand 5 minutes.
Yield: 6 servings (serving size: 1 [3-1/2-inch] square).
Per serving: 262 calories, 6g total fat (2g saturated fat), 4g fiber
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