Ingredients

  • 1 cup liquid egg substitute
  • 1/2 cup flour
  • 3/4 teaspoon baking powder
  • 1 pinch salt
  • 1 1/4 cups skim milk
  • 3 tablespoons light butter (Smart Balance, spread, melted)
  • 6 1/2 ounces mushrooms (canned, drained well)
  • 4 ounces green chilies (canned)
  • 2 tablespoons cilantro (chopped)
  • 1 red pepper (diced)
  • 1 cooked chicken breast (large, chopped)
  • 1 cup reduced fat cheddar cheese (shredded)
  • 1/8 teaspoon chili powder (preferably Ancho)
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon seasoning (salsa, Penzey's, available online)
  • 3 slices pepper jack cheese
  • 1 tomato (thinly sliced)
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NutritionView more

180Calories
Sodium13%DV310mg
Fat14%DV9g
Protein24%DV12g
Carbs4%DV13g
Fiber4%DV1g

PER SERVING *

Calories180Calories from Fat80
% DAILY VALUE*
Total Fat9g14%
Saturated Fat5g25%
Trans Fat
Cholesterol25mg8%
Sodium310mg13%
Potassium350mg10%
Protein12g24%
Calories from Fat80
% DAILY VALUE*
Total Carbohydrate13g4%
Dietary Fiber1g4%
Sugars5g10%
Vitamin A
Vitamin C
Calcium
Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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