Ingredients Jump to Instructions ↓

  1. 3/4 lb 340g / 11oz Ground chicken breast

  2. 1/3 cup 20g / 0.7oz Chopped onions

  3. 12 oz 340g Green chili peppers - halved lengthwise, And seeded

  4. 1/8 teaspoon 0.6ml Freshly-ground black pepper

  5. 1 cup 146g / 5.1oz Shredded nonfat cheddar cheese

  6. 1/2 cup 118ml Shredded reduced-fat extra-sharp cheddar Cheese

  7. 1 cup 237ml Evaporated skim milk

  8. 3/4 cup 148g / 5 1/5oz Fat-free egg substitute

  9. 3 tablespoons 45ml Unbleached flour Hot-pepper sauce - to taste

  10. 1 cup 237ml Chunky salsa - warmed

Instructions Jump to Ingredients ↑

  1. Recipe Instructions 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.


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