Healthy Chile Rellenos RecipePosted on Feb 10th 2011 1:00PM by Tanya Zuckerbrot
This rehab request is a traditional Mexican dish that uses large, mild chili peppers. Chile rellenos remind me of enchiladas, only they are wrapped in peppers rather than tortillas. Typically the peppers are stuffed with cheese then deep-fried and served with enchilada sauce. This method of preparation is a double dose of added calories on the inside and the outside with the cheese and crispy fried coating.
In my rehab, I will stuff the peppers with a little seafood instead of high-fat cheese. I am going to use a spicy crab mixture to maintain the level of protein and add some interesting flavors to the dish. Instead of deep-frying the peppers, I will roll them in panko bread crumbs and bake in the oven. This ensures a little crunch without all the greasy calories.
8 large poblano chile peppers
1/2 pound lump crabmeat
3 green onions, thinly sliced
2 egg yolks
1 tablespoon prepared horseradish sauce
1/4 teaspoon ground red pepper (or to taste)
2 eggs whites
1 cup whole-wheat panko bread crumbs
1. Carefully slice the peppers lengthwise just enough to remove the seeds. Leave the pepper intact and the outer stem in place.
2. Turn oven broiler on high and place peppers beneath the broiler on a cookie sheet. Blacken the outer layer of the peppers under the broiler until the skins turn dark. Remove from oven and place into a paper bag. Seal the bag and let steam for 2-3 minutes.
3. While the peppers are cooling, prepare the filling by mixing the crabmeat with onions, egg yolks, horseradish and red pepper in a small bowl.
4. Once the peppers have cooled, remove from bag and peel away the blackened skin. Fill peppers by distributing the crab filling evenly among the 8 peppers.
5. In a large bowl, beat the egg whites until stiff.
6. Dip each pepper in the egg white mixture and roll in panko bread crumbs.
7. Bake at 350 F for 10-15 minutes or until the outside starts to brown. Serve with enchilada sauce if desired.
Nutrition Content (per serving)
235 calories, 4 g fat, 1 g saturated fat, 31 g carbohydrates, 9 g sugars, 7 g fiber, 19 g protein, 687 mg sodium
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Readers, I would love to hear from you! Please send me your favorite fattening recipes that need a recipe rehab! Everything from your mom's meatloaf to your kid's favorite dessert -- let me lighten it up.
Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com and www.theskinnyondietitians.com, has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Send us your recipe!