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Chilies Rellenos Bake

low fat, side dish

3/4 pound ground chicken breast
1/3 cup chopped onions
12 ounces green chili peppers; halved lengthwise,
and seeded
1/8 teaspoon freshly-ground black pepper
1 cup shredded nonfat cheddar cheese
1/2 cup shredded reduced-fat extra-sharp ch
1 cup evaporated skim milk
3/4 cup fat-free egg substitute
3 tablespoon unbleached flour
Hot-pepper sauce; to taste
1 cup chunky salsa; warmed

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.

Source: "Prevention's Recipe Archive at http://www.prevention.com/cooking" S(Formatted for MC5): "01-14-2000 by Joe Comiskey - jcomiskey@krypto.net"

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Per serving: 93 Calories (kcal); trace Total Fat; (1% calories from fat); 11g Protein; 13g Carbohydrate; 5mg Cholesterol; 187mg Sodium Food Exchanges: 0 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates

NOTES : Weight Watcher points calculated at 5 Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0

Yield: 6 servings

Preparation Time: 0:00

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