Contributed By: EatingWell
EatingWell picture by Ken Burris
Everyone gets an individual portion with this vegetarian, Tex-Mex mini casserole. A normal-size casserole like this would take close to an hour to bake—these are ready in half the time. Heatproof ramekins are a cook’s best friend—we use them all the time to hold ingredients while cooking. You can buy them at most grocery stores.
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Total Preparation Time: Less than 15 minutes
Ingredients: Egg & Cheese
Vegetables
Actual Cooking Time: 15 to 30 minutes
Number of Servings: 4
Origin: Mexican & Spanish
Special Features: Kids Love It
Kids can help make it
Make Ahead
Nutrition Content: Good Source of Calcium
Meal Type: Lunch
Appetizers
Ingredients
2 4-ounce 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 teaspoon Salt
Preparation
Recipe Steps:
Preheat oven to 400°F. Coat eight 6-ounce or four 10-ounce heatproof ramekins with cooking spray and place on a baking sheet.
Equally divide green chiles, corn and scallions among the ramekins. Top each with cheese. Whisk milk, egg whites, eggs and salt in a medium bowl until combined. Divide the egg mixture evenly among the ramekins.
Bake the mini casseroles until the tops begin to brown and the eggs are set, about 25 minutes for 6-ounce ramekins and about 35 minutes for 10-ounce ramekins.
Cook's Notes
Everyone gets an individual portion with this Tex-Mex mini casserole. A normal-size casserole like this would take close to an hour to bake—these are ready in half the time. Heatproof ramekins are a cook’s best friend—we use them all the time to hold ingredients while cooking. You can buy them at most grocery stores.
Nutrition Information
Calories: 215
;
Total Fat: 7g
;
Saturated Fat: 3g
;
Carbohydrates: 14g
;
Protein: 23g
;
Calcium: 265
;
Sodium: 726g
;
Fiber: 3g