John Wayne’s Favorite Lower-Fat Casserole

Jun 04, 2023June 4, 20230 3

John Wayne's Favorite Lower-Fat Casserole Recipe

by The Chefin Casserole

Prep

10 min

Cook

45 min

Ready In

55 min

Level

Easy

Rating

Ingredients

	1/2 cup evaporated skim milk
	2 tablespoons unbleached all-purpose flour
	1/2 teaspoon pepper , freshly ground
	2 cans mild green chilies , diced
	16 ounces cheese , grated ( reduced fat , four-cheese Mexican Blend )
	5 egg whites

Nutrision Information

Servings Per Recipe

Calories

262

Sugar

Fat

10g

John Wayne’s recipe for lower-fat casserole is a favorite comfort food that has been passed down for generations. The casserole is rich, cheesy, and packed with flavor. By using a combination of skim milk and reduced-fat cheese, the recipe has been adapted to be healthier without compromising on taste. The addition of mild green chilies adds a slight kick to the dish and makes it all the more satisfying. It is the perfect dish for a cozy night in or a potluck party. Serve it with a side salad and you have yourself a complete, nourishing meal.

Instructions

1.	Preheat oven to 350°F.
2.	In a medium-sized bowl, whisk together milk, flour, and pepper.
3.	Stir in green chilies and cheese.
4.	Beat egg whites in another bowl until stiff peaks form; gently fold into cheese mixture.
5.	Pour mixture into 9x13 inch baking dish.
6.	Bake for 35-45 minutes, or until a toothpick inserted into the center comes out clean.

PROS

This casserole is a lower-fat version of a classic comfort food, making it a guilt-free indulgence.

The recipe is easy to follow and takes only a few minutes to prepare.

CONS

The recipe contains cheese and milk, which may not appeal to those with lactose intolerance or dairy allergies.

Some may find the flavor of mild green chilies overpowering.

HEALTH & BENEFITS

This casserole contains protein from eggs and reduced fat cheese, making it a filling meal.
The use of skim milk instead of heavy cream significantly reduces the fat content.
Mild green chilies can help boost metabolism and are rich in vitamin C.