One of the most popular Mexican delicacies of all time, loved around the world! This version is low-carb AND low-fat, but still high in flavor.
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Preparation Time
10 minutes
Cooking Time
45 minutes
Difficulty Rating
1
Health Level
4
Serves
6
Ingredients
- 16 oz. / 480 ml liquid egg whites, preferably organic omega-3
- 12 oz. / 340 g low-fat cheddar cheese, preferably organic pastured, shredded
- 8 oz. / 230 g mild green chiles, diced or whole (roasted, if desired)
- 1 tsp. / 2 g paprika
- Salt or substitute to taste (optional)
- Ground black pepper to taste (optional)
Directions
- Preheat oven to 350°F / 175°C.
- If using diced green chiles, mix with liquid egg whites. Add salt and pepper to taste, if desired
- If using whole green chiles, place in bottom of 8-inch/20-cm square pan.
- Place shredded cheese in pan. Pour egg white mixture over cheese.
- Sprinkle top with paprika. Bake 45 minutes.
Serving size:2 oz. / 57 g
Exchanges per Serving: 0 Carb, 2 Protein, 0 Fat
As I can’t eat cheese what is the best substitute here
Hi, Henrietta. You can add whole eggs (one for each 2 ounces of cheese) and avocado as a topping, up to 1/4 cup per serving.
How many cups is equal to 12 oz of shredded cheese?
Hi, jimdarleneparsons. 12 oz of grated cheese comes out to about 3 cups.
I cannot eat chees so I altered the recipe.
This is for one person.
2 eggs
1/2 bell pepper. Or chillys to taste
Chopped coriander. About a palm full
Put the cooked pepper sliced at the bottom of the tin.
Separate egg whites and yoke
Mix the yoke add the coriander
Whisk the white of egg till it has peeks.
Then gently fold it into. The yoke mixture
Pour over the pepper cook for 30 to 45 mins
I really like this recipe since my husband and I like frittata using our chickens’ fresh eggs and also grow our own chili peppers.
Hi, WynonaLynne. You can use regular sweet bell peppers.
What can I use in place of chili? It gives me real bad heart burn.
Hi, krajenkel. Yes, of course. Any flavorful plant will do – onions, cilantro (coriander) leaves, etc.
can i sub. something for the diced green chiles ?
Hi, Nat1017. First, since this program is just based on healthy food (such as this recipe) and the intention is for it to be very long-term, we do encourage it to be a household affair (i.e., not just for you) – adjustments can be made for appropriate portion sizes. Second, you can adjust recipe sizes with this guide – http://www.trimdownclub.com/reducing-the-size-of-recipes.
I am the only one in the house that on this diet. Can the recipe be used as one person of the light and quick chile casserole.
Hi, Nat. Yes, you can.
Can I use egg eaters for this recipe.
Hi, MamaBear. Yes, but we would suggest that you seek an organic type, as is sold in health-oriented shops.
Can egg beaters work?
Hi: I think the eggs in a carton would work I use them for my own chile relleno casserole.
Hi, jafield. Absolutely – about 8 would do the trick. If you can use high-quality eggs, such as organic omega-3 or pastured, even better.
Hi, Jacqui. This recipe was submitted by one of our Clubmembers (rather than our staff), and what she appeared to have in mind was the whites-only product sold in cartons. If you are not a diabetic and don’t have a history of heart disease, you can just use 8 whole eggs instead.
Can I use regular eggs?
What can I do with the egg yolks so as not to waste anything? I am a single mum who is very limited to finances & cannot afford to waste anything! Thanking you for any help with this!
Hi, Angie. Definitely! You can also just make part of the recipe, i.e. with 4 oz egg whites, 3 oz grated cheese, 2 oz diced chiles, and a quarter teaspoon of paprika, baked in a ramekin for about 15 minutes – it will give you 3 protein exchanges.
I am the only one in house. Can left overs be frozen in individual servings for later?
Hi, TRUBEDE. Yes, this is somewhat similar to a fritatta, especially if you chop the peppers. The peppers can be however hot or mild you want them to be.
Is this similar to a fritatta? Can’t quite tell my the picture and the recipe. Are the chiles hot?