|
|||||||||||||
|
|||||||||||||
|
|||||||||||||
 = 60What's this? |
Chile Rellenos
Servings = 2 | Serving size =2 peppers
This recipe can be multiplied by 2, 3, 4, 5.
These healthy Chili Rellenos do not keep well.
| 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 400°F.
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
Calories 484 | Calories from Fat 146
Amount Per Serving (% Daily Value)
Total Fat 16g (25%) | Saturated Fat 7g (36%)
Monounsaturated Fat 4g | Trans Fat 0g
Cholesterol 133 mg (34 %) | Sodium 695 mg (29 %)
Total Carbohydrates 59g (20%) | Sugars 8g
Dietary Fiber 8g (32%) | Protein 26g
Vitamin A 23% | Vitamin C 214 % | Calcium 41% | Iron 23%
Vitamin K 19 mcg | Potassium 626 mg | Magnesium 79 mg
"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.
