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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 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 safe for those who are sensitive to gluten. Use 3 Tbsp garbanzo flour instead of the 2 Tbsp all purpose flour.

 

"I live on good soup, not on fine words."
-Moliere

The refrigerator light goes on...

Poblano peppers can be a bit hit or miss. Sometimes they are really spicy and other times they are almost as mild as green bell peppers. This is one of those great moments when tasting is everything. If it's too mild, you can add a bit of cayenne pepper. Start with 1/8th teaspoon at a time (for two servings) and build up from there.

Poblano Chilies

These are peppers that range from very dark green to almost black. They are mildly spicy, with a heat index of mild to medium. The darker chilies have a more intense flavor. When the chili has been seeded but left whole, it is called a capon and is ready for stuffing.

As the pepper matures, it turns a reddish brown. Dried poblanos are known as Ancho chilies.

1/2 cup chopped pepper = 14 calories, 0g fat, 0g sat fat, 0g mono fat, <1g protein, 3g carbohydrates, 1mg sodium, 0mg cholesterol


 

Poblano Corn Chowder



Servings = 4 | Serving size =2 cups

Cooking Time = 75 Minutes

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

This recipe makes great leftovers.

2 tsp olive oil
2 cloves garlic (minced)
1 large onion (finely minced)
2 large ribs celery (finely diced)
2 medium poblano peppers (diced)
2 large ears corn (cut kernels from cob)
2 Tbsp all purpose flour or 3 Tbsp garbanzo flour
2 cups no salt added vegetable stock
2 cups water
1/2 tsp salt
1 tsp dried oregano leaves
1/2 tsp dried thyme leaves
1 ounce goat cheese
1/4 cup cilantro leaves

Poblano Corn Chowder recipe from Dr. Gourmet
Place the oil in a large stock pot over medium heat.

Add the garlic and cook for about 2 to 3 minutes. Stir frequently.

Add the onion, increase the heat to medium-high, and cook for about 5 minutes. Stir frequently.

Add the celery, poblanos, and corn and cook for about 5 minutes. Stir frequently.

Add the flour and stir well. Cook for about 2 minutes. Stir frequently.

Slowly add the vegetable stock and water.

Stir and reduce the heat to medium.

Add the salt, oregano, and thyme.

Simmer for about 40 minutes. Stir every 5 minutes.

Remove 1 1/2 cups of the soup to a blender and puree until smooth.

Add the goat cheese to the blender and puree until smooth. Return the pureed soup to the stock pot, add the cilantro, and stir.

Serve.

Nutrition Facts

Serving size = 2 cups

Servings = 4

.

Amount Per Serving

Calories 167 Calories from Fat 47
  % Daily Value
Total Fat 5g 8%
    Saturated Fat 1g 7%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 6mg 2%
Sodium 359mg 15%
Total Carbohydrates 27g 8%
    Dietary Fiber 4g 18%
    Sugars 8g  
Protein 6g  
Vitamin A 12% Vitamin C 131%
Calcium 8% Iron 9%
Vitamin K 18 mcg Potassium 508 mg
Magnesium 45 mg