Ingredients
¾ cup frozen corn, thawed and patted dry
4 scallions, thinly sliced
1 cup shredded reduced-fat cheddar cheese
1 ½ cup non-fat milk
6 large egg whites
4 large egg
¼ tsp salt
Directions
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.
Nutrition Facts
Provided by: EatingWell
Per Single Serving / Serves 4 Total
- Calories 215
- Calories from fat 63
- Total Fat 7gm 11%
- Saturated Fat 3gm 15%
- Monounsaturated Fat 3gm
- Sodium 726mg 30%
- Total Carbohydrates 14gm 5%
- Fiber 3gm 3%
- Protein 23gm
- Cholesterol 219mg 73%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
