Chiles Rellenos in a Tomato Jalapeno Broth


Chiles Rellenos 

Ingredients:

Chiles Rellenos:
  • 1 medium onion, sliced (about 1 cup)
  • 1 red pepper, sliced (about 1 cup)
  • 2 cups fresh or frozen corn kernels
  • 6 ounces low-fat silken tofu
  • 1 teaspoon ground cumin
  • 1/8 teaspoon sea salt
  • Ground black pepper to taste
  • 2 tablespoons chopped cilantro
  • 12 pastilla or poblano chilies
  • 1 cup egg whites (10-12 large whites)
  • 1 cup cornmeal
  • Canola oil cooking spray
  • 1/2 cup plain Greek yogurt (optional)
Jalapeno Tomato Broth:
  • 2 pounds fresh tomatoes
  • 1 small onion, peeled and quartered
  • 1/2 – 1 small jalapeno pepper, split and stem removed
  • 1 1/2 cups water
  • 1/8 teaspoon sea salt

Directions:

Chiles Rellenos:
  1. Spray a sauté pan with cooking spray and place over low heat. Add onion and pepper and cook, stirring occasionally, for 5 minutes. Add corn kernels, stir mixture, cover and cook 5 minutes.
  2. Place cooked vegetables, tofu, cumin, salt, and pepper in a food processor and blend until vegetables and tofu are small pieces. Do not over-blend; the filling should not be smooth. Transfer to mixing bowl and stir in cilantro. Set aside.
  3. Roast chilies on a grill, under the broiler or directly over the flame of a stove burner. Or bake for 30 minutes at 350 degrees. Turn and continue to roast until all sides are blackened. Transfer to a bowl and cover the bowl with plastic wrap to allow the chilies to steam at least 20 minutes to loosen their skin.
  4. Meanwhile, prepare the jalapeño tomato broth, recipe below.
  5. Prepare a baking sheet: Wrap in foil or use oil on the bottom of the cookie sheet to prevent chiles from sticking.
  6. To peel and stuff peppers: Gently hold peppers one at a time under slow-running cold water and carefully peel off skin, leaving the stem intact. Slit the pepper and gently rinse out the seeds. Stuff pepper with 2-3 tablespoons of corn filling.
  7. Preheat oven to 350 degrees.
  8. Place egg whites in the bowl of an electric mixer and whip until soft peaks form (do not over-whip or the whites will not stick to the chili).
  9. Pour cornmeal into a shallow bowl. Have egg whites ready and roll stuffed chili in cornmeal and then in egg whites.
  10. Spray a nonstick sauté pan with cooking spray.
  11. Sauté chili on both sides until light brown. Transfer to prepared baking sheet and bake until egg whites are light brown, and filling is heated through, about 10 minutes.
Jalapeno Tomato Broth:
  1. Place tomatoes, onion, jalapeno and water in a large saucepan. Place pan over high heat and bring to a boil. Turn down to a simmer and cover pot. Cook until tomatoes are tender, about 20 minutes.
  2. Puree sauce in a blender or a food processor. Transfer to a clean pan and season with salt.
  3. Warm broth before serving.
  4. Serve two chilies in a pool of Jalapeno Tomato Broth. Serve with a dollop of plain Greek yogurt and cilantro, if desired.

Yield:

6 servings

Nutrition per serving:

Calories: 181
Fat: 1.2g (saturated 0.2g, unsaturated 1g)
Protein: 9.7g
Carbohydrates: 35g
Fiber: 4.1g
Cholesterol: 0g
Sodium: 150mg

Source:

The Taste for Living Cookbook, 1998, by Beth Ginsberg


 
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  • Nutrition Tip

    Fruits and vegetables aren't the only foods that contain phytonutrients — spices do, too. Phytonutrients are what form the color and taste in plants and help protect them against harmful UV rays and insects. Just as phytonutrients protect plants, they also protect us when we eat them.

    The yellow pigment in cumin, tumeric and curry is made by the phytonutrient curcumin, while the phytonutrient capsaicin is found in some of the hottest chili peppers. Both of these help inhibit the development of certain cancers. Researchers believe curcumin fights bacteria and fungi and lowers cholesterol. It has also been found to help skin cancer sufferers relieve the smell, discharge and itching often associated with the disease; and to fight colon cancer by increasing the natural adrenal production of cortisone.

    Capsaicin not only helps fight cancer, but is a natural decongestant as well. Applied sparingly, it can help relieve internal and external inflammation.

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