Home Recipe Dinner Recipes Individual Tex-Mex Casseroles

Individual Tex-Mex Casseroles

individual tex mex casseroles
Ingredients:
  • (2 4-oz. 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 tsp.) salt
Servings
4
Dinner

Individual Tex-Mex Casseroles

Mini egg casseroles filled with spicy green chiles, hearty corn, crisp scallions and shredded Cheddar cheese.

Preparation Time
About 10 minutes
Cook Time
About 25 minutes

    Instructions

  1. 1Preheat oven to 400°F. Place eight 6 oz. ramekins on a baking sheet, spray with cooking spray.
  2. 2Fill ramekins evenly with green chiles, corn, scallions and cheese. In a medium bowl, whisk together egg whites, eggs and salt. Pour evenly into ramekins.

  3. 3Bake 25 minutes and serve.

Nutritional Information

Serving Size: 2 casseroles

Amount Per Serving:
  • Calories 215
  • Total Fat 7 g
  • Total Carbohydrate 14 g
  • Protein 23 g
  • Cholesterol 219 mg
  • Sodium 726 mg
  • Fiber 3 g

Additional Information

Recipe Category: Dinner

Recipe Subcategory: Casseroles

Recipe Ethnicity: Mexican/Southwestern

Dietetic Info:
  • Glycemic Index:
  • Gluten Free: Yes

Vegetarian/Allergen Info: Contains Eggs, Dairy

NOTE: Glycemic Index Scale: Low=0-55, Medium=56-69, High=70 or greater.

 


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