Make this recipe a recipe that people in that category can eat. categories: ['low_calorie'], recipe: heat oven to 350 degrees. grease a deep 1½-quart casserole dish with nonstick cooking spray. in a small bowl, whisk together the milk, egg whites and flour. pour the mixture into the prepared baking dish. split open the chiles and rinse under cold running water to remove the seeds; drain on a paper towel. in a small bowl, combine the cheeses; set aside ½ cup of the cheeses for the topping. alternate layering the chilies and cheese in the baking dish, submerging them in the egg mixture. pour the tomato sauce over the top and sprinkle with the reserved cheese. bake for 1 hour or until the center is set and the egg batter is puffed all around.

Target recipe: cook the chicken and onion in a non-stick pan over medium high heat until brown. combine chicken mixture with cumin, oregano, garlic powder, salt, pepper, and beans in a bowl. cut chilis in half, and arrange a layer on the bottom of a 9x12 baking dish. layer 1/2 of the cheese and 1/2 corn on top, leaving a small border. spread chicken mixture on top of cheese, also leaving a border, and repeat the layers. mix the flour and salt in a bowl. add milk and hot sauce. stir in eggs and whites. pour this mixture over the top of the casserole. bake at 350 degrees for 1 hour or until set. let cool for 5 minutes before cutting and serving.