Preheat oven to 375 degrees F. Lightly brush with vegetable oil a 9-inch heat-proof glass pie dish. From a 14-oz. can of roasted whole green chilies (or 2, 7-oz. cans) chop 2 chilies. Combine with 1 C. diced fresh tomatoes, 1/2 C. chopped green onions, and large pinch cayenne pepper. In a large bowl whisk 7 egg whites, 2/3 C. nonfat yogurt, 1/2 tsp. ground cumin, 1/8 tsp. black pepper, and 1/4 tsp. garlic powder. Slit remaining chilies lengthwise; open flat; arrange 4 over base and sides of pie dish. Spoon 1/2 tomato mixture over chilies. Sprinkle with 1/3 C. grated low sodium, low-fat cheddar cheese, and pour over 2/3 C. egg mixture. For final layer repeat: remaining chilies, tomato mix, another 1/3 C. grated low-sodium, low-fat cheddar cheese, and egg mix. Bake 25-30 minutes or until lightly browned, puffed, and set at center. Let sit 10 minutes; serve.

Note: I don’t like runny eggs, and had to cook this about 45 minutes to have it be as fully set as I preferred it. Also, the tomatoes and chilies release a LOT of liquid, and if you don’t let your slice drain a bit first, its gonna leak out all over your plate, soaking whatever else is there. I took out a wedge, then tilted the pan and let it rest on a wadded kitchen towel to drain towards the missing wedge spot, and probably poured out nearly half cup. If you dried the chilies between some paper towels and seeded the tomatoes before assembling the pie, it would probably be less watery (the dish itself wasn’t runny or watery, it just releases a lot of liquid to the pan). 1/8 of the pie pan only has 85 calories (using Kraft Naturally Reduced Fat Cheddar), so this makes an excellent low-calorie lunch, or even a light dinner with a breadstick and a hearty salad. It is a little high in sodium, however, because of the canned chilies. It has a good portion of calcium, vitamin C and vitamin A though. I think next time I might chop some baby spinach and mix that in with the tomato layer for more vitamins, fiber, and flavor.