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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

 

"After a good dinner one can forgive anybody, even one's own relatives."
-Oscar Wilde, Playwright

The refrigerator light goes on...

Mexican and Southwestern foods are some of the easiest to make changes to that make for a healthier recipe. This is because many of the techniques and ingredients are easily replaced, as with the breading and cheese in this recipe. The other reason that this works so well is that there are so many fresh and strong flavors to work with.

Cilantro

Cilantro is also called Chinese parsley in the US , but is known as coriander in most other English speaking countries. A lot of cuisines use the leaves as well as the seeds (both whole and ground). Fresh cilantro is now as common as parsley in most markets.

I find that the stems have as much flavor as the leaves. I generally use the leaves without stems in a recipe where the cilantro both adds flavor to the dish and is also garnish. I use the stems when a sauce will be pureed, because they will add flavor without affecting the texture.

All fresh herbs will last longer when they are kept moist. If the cilantro is wilted at all, don't buy it. To store fresh cilantro, rinse the leaves well and then trim the bottom of the stems. Place the bunch in a glass or small vase, as you would with flowers, and then place the bouquet in the back of the fridge. Wrapping the rinsed cilantro in a paper towel and placing the bundle in a plastic bag before putting in the refrigerator works as well.


 

Chile Rellenos



Servings = 2 | Serving size =2 peppers

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4, 5.

These healthy Chili Rellenos do not keep well.

Serve with Refried Black Beans

1 small dried chipotle chili
1 tsp grapeseed oil
1 medium white onion (minced)
1/4 tsp ground cumin
4 medium poblano peppers
3 ounces reduced-fat Monterey jack cheese (shredded)
4 Tbsp fresh cilantro
1 large egg
1 large egg white
1 Tbsp Dijon mustard
4 ounces plain melba toast
1/4 tsp ground cumin
1/4 tsp salt
1/4 tsp ground black pepper
1/8 tsp cayenne pepper

Place a steamer basket in a small sauce pan with about a cup of water in the bottom of it. Heat the steamer over high heat and place the chipotle inside. When it is soft, move it to a cutting board and carefully remove the seeds. Avoid touching the pepper with your hands. If you do, wash your hands well.

Mince the chipotle and set aside.

Place the canola oil in a large non-stick skillet and heat over medium heat. Add the onion and cook slowly until translucent. Add the minced chipotle and cook for another two minutes. Remove from the heat and chill in the refrigerator for about an hour.

Preheat oven to broil. Place the poblano peppers in the oven and roast them, turning by 1/4 turn about every three minutes. The skin of the chili should begin to turn black. After the skin is blackened, remove the peppers from the oven and place in a brown paper bag.

After about 30 minutes, the peppers should be cool. Remove them from the paper bag and gently peel the thin skin from the pepper. Using the point of a knife, make a slit down the long side of each pepper. Gently remove the core and seeds from the inside, trying to keep the pepper whole.

After the cooked onion is cool, toss it together with the cilantro and shredded cheese. Form the cheese into 8 small cylinders. Place the cylinders inside the peppers and reform the poblanos to resemble whole peppers.

Place the egg, egg white and mustard in a small bowl. Whisk until smooth.

In a food processor, place the melba toast, ground cumin, salt, black pepper and cayenne pepper and process until small bread crumbs. Leave some pieces about the size of currants.

Preheat oven to 400F.

Coat the peppers with the egg and mustard mixture and then coat with the melba toast crumbs. After all of them are coated, place on a non-stick cookie sheet then put them into the oven. Bake for about 15 minutes. Spray lightly with spray oil and turn at about 7 minutes.

Nutrition Facts

Serving size = 2 peppers

Servings = 2

.

Amount Per Serving

Calories 484 Calories from Fat 146
  % Daily Value
Total Fat 16g 25%
    Saturated Fat 7g 36%
    Monounsaturated Fat 4g  
    Trans Fat 0g  
Cholesterol 133mg 34%
Sodium 695mg 29%
Total Carbohydrates 59g 20%
    Dietary Fiber 8g 32%
    Sugars 8g  
Protein 26g  
Vitamin A 23% Vitamin C 214%
Calcium 41% Iron 23%
Vitamin K 19 mcg Potassium 626 mg
Magnesium 79 mg