Breakfast Casserole Recipe

I especially like this recipe for brunch but it is also a healthy quick meal for dinner. Serve it with sliced oranges and grapefruit sections. This recipe is also a good choice for a diabetic menu.

Puffy Chile Relleno Casserole

3 cans (7 ounces each) whole green chiles
5 whole wheat tortillas (8-inch), cut into 1-inch strips
1 pound grated, reduced-fat cheese (cheddar or Mexican blend)
1/2 teaspoon each: ground black pepper, ground cumin, garlic powder
1/4 teaspoon salt (optional)
3 cups egg substitute (equal to 12 eggs)
3/4 cup nonfat milk
1 teaspoon paprika
salsa (optional)

Preheat oven to 350 degrees.

Spray a 9-inch by 13-inch baking pan with non-stick cooking spray.

Remove seeds from chiles. Lay half the chiles in the pan. Top with half the tortilla strips and then half of the cheese. Sprinkle with 1/2 of the seasonings (except the paprika).

Repeat another layer using remaining chiles, tortillas and cheese. Sprinkle with the remaining 1/2 of the seasonings (except the paprika).

Beat eggs with milk and pour over casserole. Sprinkle with paprika.

Bake uncovered for 40 minutes or until puffy and set in the center. Let sit 10 minutes before serving. Serve with salsa.

Notes:
  • One serving is a good source of fiber.
  • This recipe is higher in sodium and should be limited by those on a low-sodium diet.
  • Optional ingredients are not included in the nutritional analysis

Use our Grocery List to Print with ingredients for this recipe already included!

Makes 8 servings - Each Serving: Carb Servings: 1 1/2; Exchanges: 1 starch, 1 vegetable, 3 lean meat; calories 290, total fat 10g, saturated fat 6g, cholesterol 37mg, sodium 877mg, total carbohydrate 21g, dietary fiber 3g, sugars 4g, protein 27g

Source: Quick & Healthy Recipes and Ideas - 1st Edition, © Brenda J. Ponichtera, RD, Published by Small Steps Press, publishing health conscious books for the general public, a division of the American Diabetes Association.

"My patients love these user-friendly books. It is great for diabetics and people with heart disease and high cholesterol levels. What I love about this version is the practical weight loss tips, time saving ideas, and practical nutrition guidelines. I highly recommend this cookbook for every one who wants to cook healthy and has no time to cook!" — Julie Conner, RD, MPH, PhD, President of Healthy Weighs

"Great resource for crafting meals to help feel and look your best, side-step diseases, prevent premature aging, and lose weight."
—Elizabeth Somer, A, RD, author of Food & Mood and contributing editor to Shape Magazine