⏱ 40 min totalChile Relleno Casserole
Per 1 serving · 206 g · 7 ingredients
of a 2,000 cal day
- Protein21g25% of calories
- Carbs16g20% of calories
- Fat20g55% of calories
At a glance
One serving of Chile Relleno Casserole (206 g) has 323 calories, with 21 g of protein, 16 g of carbohydrates and 20 g of fat. Most of its energy comes from fat (55% of calories). It is high in protein (41% DV), Vitamin A (23% DV) and Vitamin C (26% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 30%, 51% and 84% of the daily value.
High in
20%+ of the daily value
- Protein41%
- Vitamin A23%
- Vitamin C26%
- Riboflavin (B2)38%
- Vitamin B622%
- Folate (B9)20%
Good source of
10–19% of the daily value
- Dietary fiber10%
- Vitamin D11%
- Magnesium11%
- Copper14%
Watch
20%+ of the daily value
- Sodium30%
- Saturated fat51%
- Cholesterol84%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¾ oz Monterey Jack cheese
1 extra large Egg- ⅛ cup 2% milk
⅛ cup Whole wheat flour
⅛ tsp Baking powder
³⁄₁₆ cup, shredded Cheddar cheese
½ cup Green chili peppers
Directions
- 1
Preheat the oven to 350°F. Lightly coat a 9x13-inch baking dish with cooking spray and set aside.
- 2
Drain the canned whole green chiles. Insert a strip of Monterey Jack cheese into each chile and arrange them in the prepared baking dish.
- 3
In a mixing bowl, whisk together the eggs, milk, flour, and baking powder until smooth.
- 4
Pour the egg mixture over the chiles and top with shredded cheddar cheese.
- 5
Bake for 30 minutes, or until the egg mixture is puffy and the cheese is bubbly.
- 6
Slice into squares and serve warm.
Vitamins & minerals
Amounts for 1 serving (206 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 204 μg | 23% |
| Vitamin C | 24 mg | 26% |
| Vitamin D | 2 μg | 11% |
| Vitamin E | 1 mg | 6% |
| Vitamin K | 2 μg | 1% |
| Thiamine | 0.1 mg | 9% |
| Riboflavin (B2) | 0.5 mg | 38% |
| Niacin | 1 mg | 8% |
| Vitamin B6 | 0.3 mg | 22% |
| Folate (B9) | 81 μg | 20% |
| Vitamin B12 | 1 μg | 41% |
| Pantothenic acid | 1 mg | 25% |
| Choline | 180 mg | 33% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 424 mg | 42% |
| Iron | 3 mg | 34% |
| Potassium | 276 mg | 6% |
| Magnesium | 44 mg | 11% |
| Phosphorus | 400 mg | 57% |
| Zinc | 3 mg | 24% |
| Copper | 0.1 mg | 14% |
| Manganese | 1 mg | 28% |
| Selenium | 36 μg | 66% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 36 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 9 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0.2 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 1 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 2 g | — |
| Retinol | 197 μg | — |
| Serine | 1 g | — |
| Starch | 9 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 323 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 61minWalking (3.5 mph)
- 39minCycling (moderate)
- 27minRunning (6 mph)
- 45minSwimming laps
Common questions
How many calories are in Chile Relleno Casserole?
One serving of Chile Relleno Casserole (1 serving) has 323 calories, which works out to 156 calories per 100 g. That is about 16% of a 2,000-calorie day.
Is Chile Relleno Casserole high in protein?
It provides a solid 21 g of protein per serving (41% of the 50 g daily value), but protein supplies only 25% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Chile Relleno Casserole keto-friendly?
It is hard to fit into a strict keto diet. One serving has 13 g of net carbs and 20% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Chile Relleno Casserole?
692 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Chile Relleno Casserole?
1.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
91 calBanana Chocolate Chip Muffins1 serving
273 calQuick White Bean Salad1 serving
400 calTilapia Piccata with Snow Peas1 serving
234 calOrange and Pomegranate Salad1 serving
501 calChicken & Mashed Potatoes1 serving
170 calAsparagus with Sliced Almonds and Parmesan Cheese1 serving
168 calBasic Tossed Salad1 serving
344 calSweet & Spicy Black Beans on Rice1 serving