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Prep 15min
Total1hr5min
Ingredients7
Servings6
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Ingredients
4
egg whites
1
cup evaporated fat-free milk
1/3
cup All Purpose or Unbleached Flour
3
(4-oz.) cans whole green chiles, drained
8
oz. (2 cups) shredded Mexican cheese blend
8
oz. (2 cups) shredded Monterey Jack cheese
1
(8-oz.) can tomato sauce
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Steps
1
Heat oven to 350°F. Spray 8-inch square (2-quart) glass baking dish with nonstick cooking spray.
2
In medium bowl, combine egg whites, milk and flour; beat until well blended. Place half of the chiles in sprayed baking dish. Cover with half of the egg mixture. Reserve 1/2 cup of each cheese for topping. Sprinkle mixture with half of each remaining cheese. Repeat layers. Pour tomato sauce over top layer of cheese.
3
Bake 350°F. for 20 minutes. Sprinkle with reserved cheese. Bake an additional 25 to 30 minutes or until edges are bubbly and cheese is melted.
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This casserole shares some of the same ingredients and flavors of classic chiles rellenos, a traditional Mexican recipe for cheese-stuffed green chiles. Mild poblano chiles are blackened to remove the skin, then seeded before being stuffed. The stuffed chiles are dipped in egg batter and fried until the outside is crisp and the cheese inside is melted.
To reduce the fat in each serving of this casserole by about 7 grams, use reduced-fat Cheddar and Monterey Jack cheeses in place of the regular cheese.
For a speedy Tex-Mex meal, serve this casserole with a salad of shredded lettuce, tomatoes, ripe olives and julienned jicama tossed with a favorite dressing. Add a tangy citrus sorbet for dessert.
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Nutrition Facts
Serving Size:1 Serving
Calories
380
Calories from Fat
220
Total Fat
24g
37%
Saturated Fat
15g
75%
Cholesterol
70mg
23%
Sodium
1160mg
48%
Total Carbohydrate
18g
6%
Dietary Fiber
2g
8%
Sugars
7g
Protein
24g
% Daily Value*:
Vitamin A
35%
35%
Vitamin C
25%
25%
Calcium
70%
70%
Iron
6%
6%
Exchanges:
1 Starch; 1 Other Carbohydrate; 3 High-Fat Meat;
*Percent Daily Values are based on a 2,000 calorie diet.
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