Total time: 35-45 minutes
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
1. Preheat oven to 400°F. Coat eight 6-ounce or four 10-ounce heatproof ramekins with cooking spray and place on a baking sheet.
2. 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.
3. 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.
Per serving: 215 calories; 7g fat (3g sat, 3g mono); 219mg cholesterol; 14g carbohydrates; 23g protein; 3g fiber; 726mg sodium; 421mg potassium.
Nutrition bonus: Selenium (46% daily value), Calcium (35% dv), Vitamin C (25% dv).
1 Carbohydrate Servings
Exchanges: 1/2 starch, 1/2 nonfat milk, 2 1/2 lean meat