John Wayne's Favorite Lower-Fat Casserole Recipe

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John Wayne's Favorite Lower-Fat Casserole
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Ingredients
6
Count
Nutrition
177
Calories
Total time
55
Minutes
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Ingredients:

Directions:

  1. Preheat the oven to 325 degrees.
  2. Spray a 9x13 inch glass casserole dish with non-stick spray.
  3. Set aside.
  4. Mix the milk, flour and pepper in a bowl.
  5. Combine with the chiles and cheese.
  6. Set aside.
  7. Beat the egg whites with a mixer on high speed until peaks form, about 2 minutes.
  8. Fold into the cheese mixture.
  9. Pour into the prepared dish.
  10. Bake for 35 minutes.
  11. Serve with salsa if desired.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 177.35 Kcal (743 kJ)
Calories from fat 102.27 Kcal
% Daily Value*
Total Fat 11.36g 17%
Cholesterol 50.19mg 17%
Sodium 910.76mg 38%
Potassium 158.03mg 3%
Total Carbs 3.88g 1%
Sugars 1.45g 6%
Dietary Fiber 0.24g 1%
Protein 14.55g 29%
Vitamin C 17.4mg 29%
Iron 0.7mg 4%
Calcium 654.6mg 65%
Amount Per 100 g
Calories 175.08 Kcal (733 kJ)
Calories from fat 100.96 Kcal
% Daily Value*
Total Fat 11.22g 17%
Cholesterol 49.55mg 17%
Sodium 899.09mg 38%
Potassium 156mg 3%
Total Carbs 3.83g 1%
Sugars 1.43g 6%
Dietary Fiber 0.23g 1%
Protein 14.37g 29%
Vitamin C 17.1mg 29%
Iron 0.7mg 4%
Calcium 646.2mg 65%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 4.4
    Points
  • 5
    PointsPlus

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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