* Exported from MasterCook *
Chiles Rellenos Casserole
Recipe By :Kristin
Serving Size : 6
Categories : Poultry
Amount Measure Ingredient -- Preparation Method
-------- ------------ ---------------------------------
1/2 pound skinless boneless chicken breast -- ground
1 cup onion -- chopped
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
8 ounces green chilies -- drained & cut lengthwise into quarters
4 ounces Monterey jack cheese -- shredded
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 eggs -- lightly beaten
2 egg whites -- lightly beaten
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 11x7 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 over casserole.
Bake at 350 for 1 hour or until set; let stand 5 minutes.
Source:
"Cooking Light"
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Per Serving (excluding unknown items): 292 Calories; 8g Fat (25.4%
calories from fat); 24g Protein; 31g Carbohydrate; 4g Dietary Fiber; 102mg
Cholesterol; 668mg Sodium. Exchanges: 1 1/2 Grain(Starch); 2 1/2 Lean
Meat; 1 Vegetable; 0 Non-Fat Milk; 1 Fat.
NOTES : Counts as 5