• 8 ounces ground chicken or turkey
  • 1 cup chopped onion
  • 1 3/4 teaspoons ground cumin
  • 1 1/2 teaspoons dried oregano
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 16-ounce can fat free refried beans
  • 2 4-ounce cans whole green chiles, drained & cut lengthwise into quarters
  • 1 cup (4 ounces) shredded Colby-Jack cheese, divided
  • 1 cup frozen corn, thawed & drained
  • 1/3 cup all-purpose flour
  • 1/4 teaspoon salt
  • 1 1/3 cups nonfat milk
  • 1/8 teaspoon Tabasco sauce
  • 2 large eggs, lightly beaten
  • 2 large egg whites, lightly beaten
  • chopped red onion and cilantro, for garnish (optional)



  1. Preheat oven to 350°F.
  2. Cook chicken or turkey and chopped onion in a nonstick skillet over medium-high heat until meat is browned, stirring to crumble. Remove from heat; add cumin and next 5 ingredients. Stir well; set aside.
  3. Arrange half of green chiles in an 11x7-inch baking dish (or a 9x9); top with 1/2 cup cheese. Spoon mounds of meat/bean mixture onto the cheese; spread gently, leaving a 1/4-inch border around edge of dish. Top with corn. Arrange remaining green chiles over corn; top with 1/2 cup cheese.
  4. Combine flour and 1/4 teaspoon salt in a bowl; gradually add milk and next 3 ingredients, stirring with a whisk until blended. Pour over casserole.
  5. Bake for 1 hour and 5 minutes or until set; let stand 5 minutes. Garnish with onion and cilantro sprigs, if desired.


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