Chiles Rellenos Casserole

chili

Ingredients:

  • 1 onion, yellow
  • 8 ounces turkey breast, ground
  • 1 tablespoon olive oil, extra virgin
  • 2 teaspoons cumin, ground
  • 1 1/2 teaspoons oregano, dried
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon black pepper
  • 16 oz can refried beans, vegetarian
  • 7 oz can chopped green chilies
  • 4 ounces cheddar cheese, low-fat
  • 1 dry cup corn, yellow, frozen
  • 12 fluid ounces milk, fat-free
  • 1/3 dry cup flour, all-purpose
  • 1/8 teaspoon hot pepper sauce
  • 1 cup liquid-egg substitute

Preparation:egg-cass

  1. Preheat oven to 350°F. Peel and chop onion.
  2. Heat oil in a large non-stick skillet over medium-high heat.
  3. Add onion and turkey to skillet and cook, stirring frequently to crumble, until turkey is cooked through.
  4. Remove from heat; add cumin, oregano, garlic powder, black pepper and refried beans. Stir well; set aside.
  5. Arrange half of the chopped green chiles in a 12×7-inch baking dish lightly sprayed with cooking spray.
  6. Shred the cheese, and top chiles with half of the cheese.
  7. Spoon the turkey mixture over the cheese; spread gently to distribute evenly. Top with corn.
  8. Arrange remaining green chiles over corn; top with the rest of the cheese.
  9. Place the milk in a blender. Gradually add flour, hot sauce, and egg substitute – mix until blended.
  10. Pour milk mixture over casserole. Bake for 1 hour and 5 minutes or until set; let stand 5 minutes.
  11. Garnish with red onion slices and/or fresh, chopped cilantro, if desired.

Notes: It makes 6 servings and I like to eat this for breakfast. Each serving has only 319 calories and 4 grams of fiber.

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