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John Wayne's Favorite Lower-Fat Casserole

Estimated Nutritional Profile
Nutrient Quantity
Protein (g)117.9229
Energy (kCal)2160.1973
Carbohydrates (g)67.2021
Total fats (g)159.2906
Temporal Sequence of Cooking Processes
Early Stage
Middle Stage Processes
    Late Stage
    Utensils Used
    | 1. Preheat the oven to 325 degrees. | 2. Spray a 9x13 inch glass casserole dish with non-stick spray. | 3. Set aside. | 4. Mix the milk, flour and pepper in a bowl. | 5. Combine with the chiles and cheese. | 6. Set aside. | 7. Beat the egg whites with a mixer on high speed until peaks form, about 2 minutes. | 8. Fold into the cheese mixture. | 9. Pour into the prepared dish. | 10. Bake for 35 minutes. | 11. Serve with salsa if desired. | ---------------------------------------------------------------------------
    Estimated Nutritional Profile for Ingredients
    Ingredient Name Quantity Unit State Energy (kcal) Carbohydrates Protein (g) Total Lipid (Fat) (g)
    milk 1/2 cup evaporated skim 276.0 6.648 2.748 28.608
    purpose flour 2 tablespoons unbleached - - - -
    pepper 1/2 teaspoon ground 2.8865 0.7354 0.1195 0.0375
    green chilies 2 cans diced mild 194.3028 48.0 0.0 0.0
    cheese 16 ounces grated 1601.2079999999999 10.6142 97.0704 130.3646
    egg white 5 85.8 1.2045 17.985 0.2805

    - Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.



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