This is a family favorite. It’s easy to make, and if you’re lucky to have extra, the leftovers make a great lunch or second dinner later in the week.
3 cans whole chiles, drained, cut length-wise, and seeded
8 ounces low-fat cheddar cheese, grated
1 (1 pound, 14 ounces) can fat-free refried beans
2 cups frozen corn, thawed
1/3 cup all-purpose flour
1/2 teaspoon salt
1 cup nonfat milk
dash of tabasco
1 cup liquid egg substitute (equivalent of 4 whole eggs)
3 egg whites, whipped until stiff
1 teaspoon olive oil
1 cup onions, diced
1 clove garlic, minced
2 tablespoons tomato paste
1 cup fresh tomatoes, chopped
1 cup fat-free chicken broth
1 teaspoon sugar
1/2 teaspoon salt
1/4 teaspoon ground cumin
1 teaspoon dried oregano
1/4 teaspoon freshly-ground black pepper
1 teaspoon red wine vinegar
1 tablespoon all-purpose flour
Heat oven to 350 degrees. Spray 13″X9″ baking dish with cooking spray.
1) Spread half of chiles evenly on bottom of baking dish. Sprinkle half of the cheese (4 ounces) over top of chiles. Spread beans over top of cheese, then layer corn, rest of cheese, and second half of chiles.
2) In a small bowl, combine flour, salt, milk, tabasco, and egg substitute. Stir until thoroughly blended. Fold in whipped egg whites.
3) Pour milk-egg mixture over top of casserole, spreading evenly. Bake for 1 hour 20 minutes or until set. Let stand 5 minutes before serving. Makes 8 servings.
1) Heat oil in small, nonstick skillet over medium heat. Add onions and garlic and cook until transparent, approximately 4 minutes. Add tomato paste and chopped tomatoes. Simmer for 5 minutes. Add broth, sugar, salt, cumin, oregano, pepper, and vinegar. Continue to simmer until tomatoes begin to fall apart, approximately 5 minutes.
2) Pour tomato mixture into blender and whip until smooth. Add flour and blend for 30 seconds. Return to skillet and heat over medium-high until sauce bubbles and thickens slightly. Serve in a small gravy boat or picture to pour over individual servings of casserole. Makes about 1 2/3 cups sauce.
Nutritional Analysis per serving: 334 Calories; 13 percent fat (4.8 grams); 1.9 grams saturated fat; 28 percent protein; 59 percent carbohydrate; 15 grams fiber.