1 15 oz can of no-salt-added whole-kernel corn, drained
1 41/2 oz can chopped green chiles, drained
1/4 C chopped green pepper
Butter-flavored vegetable cooking spray
1 C skim milk
1/2 C fat-free egg substitute
2 T stone-ground cornmeal
1/4 t salt
1 1/2 C (6 oz) shredded part-skim mozzarella cheese, divided
1 medium tomato, chopped
12 no-oil-baked tortilla chips

1. Combine first 3 ingredients in a medium bowl; spoon evenly into 6 (1-cup) ovenproof baking dishes coated with cooking spray. Combine milk, egg substitute, cornmeal, and salt in a medium bowl, stirring well with a wire whisk. Pour 1/4 cup milk mixture into each dish, and top evenly with 1 cup cheese.
2. Place dishes on a baking sheet, and bake at 350°F for 30 minutes. Top evenly with tomato and remaining 1/2 cup cheese. Bake 5 additional minutes or until cheese melts. Place 2 tortilla chips on side of each dish.

Yield: 6 servings
Each serving provides:
Calories: 180 (27% from fat), Fat: 5 g, saturated fat: 3 g, protein: 13 g, carbohydrate: 23 g, fiber: 3 mg, cholesterol: 16 mg, sodium: 219 mg

Source: EatRight Heart Smart cookbook.