Yield: 6 servings (3 1/2-inch squares)
Prep Time: 30 min
Cook Time: 1 hour 15 min
1/2 pound ground chicken or turkey
1 cup chopped onion
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
One 16-ounce can fat-free refried beans
Two 4-ounce cans whole green chiles, drained and cut lengthwise into quarters
1 cup (4 ounces) pre-shredded colby-Jack cheese, divided
1 cup frozen whole-kernel corn, thawed and drained
1/3 cup all-purpose flour
1/4 teaspoon salt
1 1/3 cups nonfat milk
1/8 teaspoon tabasco sauce
2 large eggs, lightly beaten
2 large egg whites, lightly beaten
red onion slices, optional
cilantro sprigs, optional
1. Preheat oven to 350°F.
2. Cook chicken or turkey and chopped onion in a nonstick skillet over medium-high heat until meat is browned, stirring to crumble. Remove from heat; add cumin and next 5 ingredients. Stir well; set aside.
3. Arrange half of green chiles in an 11x7-inch baking dish; top with 1/2 cup cheese. Spoon mounds of meat/bean mixture onto the cheese; spread gently, leaving a 1/4-inch border around edge of dish. Top with corn. Arrange remaining green chiles over corn; top with 1/2 cup cheese.
4. Combine flour and 1/4 teaspoon salt in a bowl; gradually add milk and next 3 ingredients, stirring with a whisk until blended. Pour over casserole.
5. Bake for 1 hour and 5 minutes or until set; let stand 5 minutes. Garnish with onion slices and cilantro sprigs, if desired.
*Two 4.5-ounce cans of chopped green chiles can be substituted for whole chiles, if desired.
Nutritional Information per serving:
Serving size: One 3 1/2-inch square
Calories per serving: 292
Fat per serving: 9.5g
Saturated Fat per serving: 4.6g
Sodium per serving: ,span class="sodium">640g
Fiber per serving: 5.2g
Protein per serving: 23.3g
Cholesterol per serving: 118mg
Carbohydrates per serving: 29.3g
WW POINTS per serving:
Points Plus Program: 7 Old Points Program: 6
Source: RecipeGirl.com (via Cooking Light)