LOW FAT

[Guest guest]

Let's try this again, this is low fat and I have not tried it yet. Does

look good though.

 

* Exported from MasterCook *

 

Chiles Rellenos With Corn

 

Recipe By : Healthy Latin Cooking by Steven Raichlen

Serving Size : 1 Preparation Time :0:00

Categories : Side Dishes Vegetables

March 1999

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 large or 3 medium ears corn -- shucked

Salt and ground black pepper -- to taste

8 poblano chile peppers

1/2 cup queso fresco -- shredded OR

1/2 cup sharp white cheddar cheese

3 scallions -- trimmed and minced

1 clove garlic -- minced

1/4 cup fresh cilantro -- freshly chopped OR

1/4 cup flat-leaf parsley -- freshly chopped

3 tablespoons currants or raisins -- (optional)

1 cup unbleached flour

1/3 cup liquid egg substitute -- OR

3 egg whites -- lightly beaten

3/4 cup unseasoned dry bread crumbs

1/4 cup stone-ground yellow or blue cornmeal

 

6 SERVINGS LACTO

 

Here's 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.

 

Vegetarian Times, March 1999, page 38

 

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

 

Converted by MC_Buster.

 

 

 

 

 

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RisaG