Chilies Rellenos Bake Recipe - Cooking Index
Chilies Rellenos Bake Recipe - Cooking Index
| 3/4 lb | 340g / 11oz | Ground chicken breast |
| 1/3 cup | 20g / 0.7oz | Chopped onions |
| 12 oz | 340g | Green chili peppers - halved lengthwise, |
| And seeded | ||
| 1/8 teaspoon | 0.6ml | Freshly-ground black pepper |
| 1 cup | 146g / 5.1oz | Shredded nonfat cheddar cheese |
| 1/2 cup | 118ml | Shredded reduced-fat extra-sharp cheddar |
| Cheese | ||
| 1 cup | 237ml | Evaporated skim milk |
| 3/4 cup | 148g / 5.2oz | Fat-free egg substitute |
| 3 tablespoons | 45ml | Unbleached flour |
| Hot-pepper sauce - to taste | ||
| 1 cup | 237ml | Chunky salsa - warmed |
Coat a 10-inch nonstick skillet with nonstick spray and warm the pan over medium-high heat for 1 minute. Add the chicken, onions, chili peppers and black pepper. Cook, stirring frequently, until the chicken is no longer pink and the onions are tender.
Coat a 1 1/2-quart casserole with nonstick spray. Spoon in the chicken mixture. Combine the cheeses and sprinkle over the chicken.
In a medium bowl, whisk the milk, egg substitute, flour and hot-pepper sauce until well blended. Pour over the casserole.
Bake at 350 degrees until a knife inserted in the center comes out clean, 35 to 40 minutes. Serve hot with the salsa.
This recipe yields 6 servings.
Variations: Substitute extra-lean ground sirloin or ground turkey breast for the chicken. For Vegetarian Chilies Rellenos Bake, omit the chicken.
Nutritional Information Per Serving: Calories: 243; Fat: 3.9 grams (15% of calories); Cholesterol: 58 milligrams; Sodium: 446 milligrams; Fiber (grams) 1.7.
Source:
Prevention's Recipe Archive at http://www.prevention.com/cooking
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