Simply Super Chile Casserole
Dec 18, 2006 11:39:49 GMT -8
Post by carol on Dec 18, 2006 11:39:49 GMT -8
Simply Super Chile Casserole
This recipe is so easy, you can feed the whole family and still have time to shop.
INGREDIENTS
12 Anaheim chile peppers
6 egg whites
1 egg
2 1/2 cups reduced-fat ricotta cheese
1/2 teaspoon salt
2 teaspoons dried oregano
1/2 teaspoon cumin
2 cloves garlic, minced
1 onion, finely chopped
1 tomato, seeded and chopped
1 cup well-drained canned corn kernels
1/2 cup shredded reduced-fat cheddar cheese
DIRECTIONS
Preheat the oven to 400 degrees F.
Place the peppers on a baking sheet and bake for 15 minutes. Remove from the oven and let cool. Cut off the stems and slit each one lengthwise. Remove the seeds and set aside. Reduce the oven temperature to 350 degrees F.
Whisk together the egg whites, egg, ricotta, salt, oregano, cumin, and garlic.
Coat a 9" x 9" baking pan with cooking spray. Lay half of the reserved peppers on the bottom of the pan. Evenly distribute the onion, tomato, and corn over the peppers. Spoon the cheese mixture over the vegetables. Lay the remaining peppers over the vegetables and sprinkle the cheddar on top.
Cover the pan with foil and bake for 45 minutes. Remove the foil and bake for 10 minutes. Let cool for 10 minutes before serving.
Makes 8 servings
PER SERVING
190 calories, 15 g protein, 18 g carbohydrates, 2 g dietary fiber, 8 g total fat, 5 g saturated fat, 50 mg cholesterol, 370 mg sodium
DIET EXCHANGE
1 carb (3 vegetable), 1 meat
This recipe is so easy, you can feed the whole family and still have time to shop.
INGREDIENTS
12 Anaheim chile peppers
6 egg whites
1 egg
2 1/2 cups reduced-fat ricotta cheese
1/2 teaspoon salt
2 teaspoons dried oregano
1/2 teaspoon cumin
2 cloves garlic, minced
1 onion, finely chopped
1 tomato, seeded and chopped
1 cup well-drained canned corn kernels
1/2 cup shredded reduced-fat cheddar cheese
DIRECTIONS
Preheat the oven to 400 degrees F.
Place the peppers on a baking sheet and bake for 15 minutes. Remove from the oven and let cool. Cut off the stems and slit each one lengthwise. Remove the seeds and set aside. Reduce the oven temperature to 350 degrees F.
Whisk together the egg whites, egg, ricotta, salt, oregano, cumin, and garlic.
Coat a 9" x 9" baking pan with cooking spray. Lay half of the reserved peppers on the bottom of the pan. Evenly distribute the onion, tomato, and corn over the peppers. Spoon the cheese mixture over the vegetables. Lay the remaining peppers over the vegetables and sprinkle the cheddar on top.
Cover the pan with foil and bake for 45 minutes. Remove the foil and bake for 10 minutes. Let cool for 10 minutes before serving.
Makes 8 servings
PER SERVING
190 calories, 15 g protein, 18 g carbohydrates, 2 g dietary fiber, 8 g total fat, 5 g saturated fat, 50 mg cholesterol, 370 mg sodium
DIET EXCHANGE
1 carb (3 vegetable), 1 meat