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Name: Chiles Rellenos with Corn
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 6
Cuisine: American
Ingredients: 8 Poblano chile peppers; OR sharp white cheddar; 1/3 c Liquid egg substitute; Salt and ground black; 1 Garlic minced; 1 c Unbleached flour; 3 Scallions; trimmed and; 3/4 c Unseasoned dry bread crumbs; 3 tb Currants or raisins;; OR 3 egg whites; lightly; 1/2 c Shredded queso fresco; (4; 2 lg Or 3 medium ears corn;; 1/4 c Finely chopped fresh; OR flat-leaf parsley; 1/4 c Stone-ground yellow or blue

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INGREDIENTS

8 Poblano chile peppers
OR sharp white cheddar
1/3 c Liquid egg substitute
Salt and ground black
1 Garlic ; minced
1 c Unbleached flour
3 Scallions; trimmed and
3/4 c Unseasoned dry bread crumbs
3 tb Currants or raisins;
OR 3 egg whites; lightly
1/2 c Shredded queso fresco; (4
2 lg Or 3 medium ears corn;
1/4 c Finely chopped fresh
OR flat-leaf parsley
1/4 c Stone-ground yellow or blue

Servings

INSTRUCTIONS

6 SERVINGS LACTO Heres a low-fat version of a popular dish that features the flavor of grilled corn but with only a minimal amount of cheese. To further reduce the fat, the chilies are coated with oil and baked instead of deep-fried. Preheat grill or broiler to high. Coat corn with nonstick spray and season with salt and black pepper. Grill corn or broil 4 inches from heat, turning occasionally, until the kernels are well browned, 2 to 3 minutes on all sides or up to 12 minutes in all. Transfer to a cutting board and let cool. When cool enough to handle, cut kernels off corn cobs and place in a medium bowl (you should have about 1 1/2 cups). Meanwhile, roast poblanos over a flame, on grill, or under broiler until nicely charred, about 3 minutes per side. Transfer to paper bag. Let cool for 15 minutes to loosen skins. When cool enough to handle, transfer to cutting board and scrape off and discard skin using a paring knife (wear plastic gloves when handling peppers). Set 6 poblanos aside. For remaining 2 poblanos, core, seed, and cut flesh into 1/4-inch pieces. Add to corn kernels. Stir in cheese, scallions, garlic, cilantro and currants (if using). Season with salt and black pepper if desired. Carefully make a 2-inch lengthwise cut in each reserved pepper, taking care not to tear skin. Using a melon ballet or spoon, scrape out core and seeds, leaving stem intact. Stuff each pepper with corn mixture. Preheat oven to 400 F. Place flour in shallow bowl, egg substitute in second bowl, and bread crumbs and cornmeal in third bowl (mix together crumbs and cornmeal with your fingertips). Dip each stuffed poblano in flour, shaking off excess, then in egg, then in crumb mixture. Place chilies on a nonstick baking sheet. Generously coat tops of peppers with nonstick spray. Bake until chilies are golden brown and the filling is hot, about 20 minutes. Recipe excerpted from Healthy Latin Cooking by Steven Raichlen (Rodale, 1998). PER SERVING: 252 CAL.; 10G PROT.; 5G TOTAL FAT (2G SAT. FATI; 43G CARB.; 10MG CHOL.; 197MG SOD.; 4G FIBER By Kathleen on Feb 26, 1999. Recipe by: Vegetarian Times, March 1999, page 38

NOTES

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Chiles Rellenos with Corn

8 Poblano chile peppers
 OR sharp white cheddar
1/3 c Liquid egg substitute
 Salt and ground black
1 Garlic minced
1 c Unbleached flour
3 Scallions; trimmed and
3/4 c Unseasoned dry bread crumbs
3 tb Currants or raisins;
 OR 3 egg whites; lightly
1/2 c Shredded queso fresco; (4
2 lg Or 3 medium ears corn;
1/4 c Finely chopped fresh
 OR flat-leaf parsley
1/4 c Stone-ground yellow or blue

6 SERVINGS LACTO    Heres a low-fat version of a popular dish that features the flavor of  grilled corn but with only a minimal amount of cheese. To further  reduce the fat, the chilies are coated with oil and baked instead of  deep-fried.    Preheat grill or broiler to high. Coat corn with nonstick spray and  season with salt and black pepper. Grill corn or broil 4 inches from  heat, turning occasionally, until the kernels are well browned, 2 to  3 minutes on all sides or up to 12 minutes in all. Transfer to a  cutting board and let cool. When cool enough to handle, cut kernels  off corn cobs and place in a medium bowl (you should have about 1 1/2  cups).    Meanwhile, roast poblanos over a flame, on grill, or under broiler  until nicely charred, about 3 minutes per side. Transfer to paper  bag. Let cool for 15 minutes to loosen skins. When cool enough to  handle, transfer to cutting board and scrape off and discard skin  using a paring knife (wear plastic gloves when handling peppers). Set  6 poblanos aside.    For remaining 2 poblanos, core, seed, and cut flesh into 1/4-inch  pieces. Add to corn kernels. Stir in cheese, scallions, garlic,  cilantro and currants (if using). Season with salt and black pepper  if desired.    Carefully make a 2-inch lengthwise cut in each reserved pepper,  taking care not to tear skin. Using a melon ballet or spoon, scrape  out core and seeds, leaving stem intact. Stuff each pepper with corn  mixture.    Preheat oven to 400 F. Place flour in shallow bowl, egg substitute in  second bowl, and bread crumbs and cornmeal in third bowl (mix together  crumbs and cornmeal with your fingertips). Dip each stuffed poblano in  flour, shaking off excess, then in egg, then in crumb mixture. Place  chilies on a nonstick baking sheet. Generously coat tops of peppers  with nonstick spray. Bake until chilies are golden brown and the  filling is hot, about 20 minutes.    Recipe excerpted from Healthy Latin Cooking by Steven Raichlen  (Rodale, 1998).    PER SERVING: 252 CAL.; 10G PROT.; 5G TOTAL FAT (2G SAT. FATI; 43G  CARB.; 10MG CHOL.; 197MG SOD.; 4G FIBER        By Kathleen <schuller@ix.netcom.com> on Feb 26, 1999.    Recipe by: Vegetarian Times, March 1999, page 38

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Nutrition

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Serving Size: 1 Serving (123g)
Recipe Makes: 6 servings

Calories: 235
Calories from Fat: 17 (7%)

Amt Per Serving		% DV

	Total Fat 1.9g	3 %
	Saturated Fat 0.4g	2 %
	Monounsaturated Fat 0.3g
	Polyunsanturated Fat 0.8g
Cholesterol 0mg		0 %
Sodium 239.7mg		8 %
Potassium 487.2mg		13 %
Total Carbohydrate 47.6g		14 %
	Dietary Fiber 3.6g	15 %
	Sugars, other 43.9g
Protein 8.3g		12 %
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Calories per serving: 235

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