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Return to January 12, 2010
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Made this Egg Casserole the other day. It's quick to
assemble and can be made healthier by using egg substitute.
I used 3 "real" eggs, then added 1/2 cup egg substitute and
4 tablespoons liquid egg whites. I also used reduced fat, 2%
milk, cheese. And I did not add salt. I used Pam to spray
the pan rather than using butter, and used a round glass
pan. The original recipe says it serves 4 to 6; the two of
us ate half for brunch and warmed the balance the next day,
stuffed it in half a whole grain pita and added a salad for
dinner.
Spicy Egg Casserole
*note changes above
6 eggs, beaten
1 (15-ounce) can cream-style corn
1 (4-ounce) can green chiles, well drained
4 ounces grated sharp Cheddar cheese
1/4 teaspoon Tabasco sauce
Salt
Ground black pepper
1. Preheat oven to 350 degrees. Lightly butter an
8-inch-square pan.
2. Stir together eggs, corn, chiles, cheese, Tabasco and
salt and pepper to taste. Transfer to pan.
3. Bake until firm, about 1 hour. (To check for doneness,
shake pan.)
Per serving (based on 6): 135 calories; 5g fat; 1.5g
saturated fat; 210mg cholesterol; 8g protein; 14g
carbohydrate; 7g sugar; 1g fiber; 390mg sodium; 40mg
calcium.
Jan in MO (where it's been very cold, but a warm-up is on
its way)
http://www.nancyskitchen
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