Chiles Rellenos Casserole

Yield: 6 servings (serving size= one 3-1/2 inch square)
Source: The Complete Cooking Light Cookbook, p. 346
Comments from a PA Kitchen: by substituting 97% lean ground turkey breast for the ground chicken and 2% cheese for the colby jack, I was able to get this down to 5 points per serving. I used 1/2 Sargento Light Mexican blend and 1/2 c. Cracker Barrel 2% Reduced Fat Extra Sharp Cheddar.

INGREDIENTS:

1/2 lb ground chicken
1 c. chopped onion
1 3/4 tsp. cumin
1 1/2 tsp. dried oregano
1/2 tsp. garlic powder
1/4 tsp. salt
1/4 tsp. black pepper
1 (16 oz) can fat free refried beans
2 (4 oz) cans whole green chiles, drained and cut lengthwise into quarters.
1 c. (4 oz) preshredded Colby Jack cheese
1 c. frozen whole kernel corn, thawed and drained
1/3 c. all purpose flour
1/4 tsp. salt
1 1/3 c. fat free milk
1/8 tsp. hot sauce
2 large eggs, lightly beaten
2 large egg whites, lightly beaten

INSTRUCTIONS:

  1. Preheat oven to 350.
  2. Cook chicken and onion in a nonstick skillet over medium high heat until browned; stir to crumble.
  3. Combine chicken mixture, cumin, and next 5 ingredients in a bowl.
  4. Arrange half of green chile strips in an 11 x 7 inch baking dish; top with 1/2 c. of cheese.
  5. Spoon mounds of chicken mixture onto cheese; spread gently, leaving 1/4 inch border around edge of dish, and top with corn.
  6. Arrange remaining chile strips over corn; top with 1/2 c. cheese.
  7. Combine flour and salt in a bowl; gradually add milk and hot sauce, stirring with a whisk until blended.
  8. Stir in eggs and egg whites; pour over casserole.
  9. Bake at 350 for 1 hour and 5 minutes or until set; let stand 5 minutes. (I would recommend letting it sit more like 15 min. My servings weren't "pieces" yet after 5 min. Cooling it longer set them more.)

NUTRITIONAL INFO:

Healthy Units: 7 (I got it down to 5 by making two changes; see comments)
Calories=333; Fat=10.6; Protein=25.5g; Carb=34.1g; Fiber=5.1g; Chol=113mg; Iron=3.7mg; Sodium=831mg; Calcium=274mg

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