1/2 lb. ground chicken
1 C. chopped onion
1 3/4 tsp. ground cumin
1 1/2 tsp. dried oregano
1/2 tsp. garlic powder
1/4 tsp. salt
1/4 tsp. pepper
1 (16-oz.) can fat-free refried beans
2 (4-oz.) cans whole green chiles, drained and cut lengthwise into quarters
1 C. (4 oz.) preshredded colby-Jack cheese
1 C. frozen whole kernel corn, thawed and drained
1/3 C. all-purpose flour
1/4 tsp. salt
1 1/3 C. skim milk
1/8 tsp. hot sauce
2 eggs, lightly beaten
2 egg whites

Cook chicken and onion in a nonstick skillet over medium-high heat until browned, stirring to crumble. Combine chicken mixture, cumin, and next 5 ingredients in a bowl. Stir well, and set aside. Arrange half of green chile strips in an 11 x 7-inch baking dish; top with half of cheese. Spoon mounds of bean mixture onto cheese, and spread gently, leaving a 1/4-inch border around edge of dish; top with corn. Arrange remaining chile strips over corn; top with remaining cheese. Set aside. Combine flour and salt in a bowl; gradually add milk and hot sauce, stirring with a wire whisk until blended. Stir in eggs and egg whites; pour over casserole. Bake at 350° for 1 hour and 5 minutes or until set; let stand 5 minutes.

Yield: 6 servings
Calories: 292
Fat: 9.5g
Fiber: 5.2g