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John Wayne's Favorite Casserole (Reduced-Fat)

Makes 8 servings

• 2/3 cup evaporated skim milk
• 2 tablespoons unbleached all-purpose flour
• 1/2 teaspoon freshly ground pepper
• 2 (4-ounce) cans mild green chiles, diced
• 16 ounces reduced-fat four-cheese Mexican blend
• 5 egg whites
• Salsa (optional)

 

Preheat the oven to 325 degrees. Spray a 9-by-13-inch glass casserole dish with nonstick spray. Set aside.

Mix the milk, flour and pepper in a bowl and combine with the chiles and cheese. Set aside. Beat the egg whites with a mixer on high speed until peaks form, about 2 minutes. Fold into the cheese mixture. Pour into the prepared dish. Bake for 35 minutes. Serve with salsa, if desired.

This reduced-fat version of John (The DUKE) Wayne's favorite casserole is still very cheesy, but you are eating only 2 ounces of cheese per serving, so pair it with a salad and salsa, and you've got a satisfying, healthful meal. I used a glass casserole dish, which cooks more quickly at a lower temperature. If you use a metal dish, increase the temperature to 350 degrees.

Per serving: 202 calories, 10 g fat, 31 mg cholesterol, 624 mg sodium, 5 g carbohydrates, 18 g protein, trace of fiber.

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