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Chile Relleno Casserole


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Chili relleno is not a dish that we usually associate with breakfast, but adding extra egg turns it into a breakfast full of flavor and nutrition.


  • 4 ounces (115 g) green chili peppers, whole
  • 8 ounces (225 g) low fat cheddar cheese, grated
  • 4 ounces (115 g) low fat Monterey Jack cheese, grated
  • 1 cup (235 ml) egg substitute
  • 2 tablespoons (16 g) all purpose flour
  • 14 ounces (425 ml) fat-free evaporated milk


Rinse chilies and remove seeds. Place half the chilies in a greased casserole dish. Sprinkle half of both cheeses on top and add remaining chilies. Top with remaining cheese. Beat egg substitute, flour, and evaporated milk until smooth. Pour over top and bake about 45 minutes in 350°F (180°C, or gas mark 4) oven.

Nutrition Detail

  • 1191 Calories (26% from Fat, 50% from Protein, 24% from Carb)
  • 144 g Protein
  • 33 g Total Fat
  • 18 g Unsaturated Fat
  • 9 g Monounsaturated Fat
  • 6 g Polyunsaturated Fat
  • 69 g Carb
  • 3 g Fiber
  • 48 g Sugar
  • 2754 mg Phosphorus
  • 2739 mg Calcium
  • 3432 mg Sodium
  • 2514 mg Potassium
  • 3315 IU Vitamin A
  • 672 mg ATE Vitamin E
  • 45 mg Vitamin C
  • 90 mg Cholesterol

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To divide this into as many portions as you want to eat it:

  1. When you’re done preparing meal, measure it with a good kitchen scale.
  2. Note the weight.
  3. If you intend to eat it for, let say 2 times, divide its weight by 2 to know the weight of every portion you’ll be taking.

So for this recipe, if we assume the weight is 500g and you have decided to eat it at 2 different meal times, then you must weigh 250g for every portion.

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To lose weight and keep fit, you must know your Daily Calorie Target (DCT) and eat accordingly. Check out our Weight Management Dashboard to get your DCT.

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