Cooking Light Special Issue 2 of 2

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Roasted-Vegetable Chiles Rellenos

Santa Fe Stuffed Chiles

Tofu-And-Shiitake Mushroom Pilaf

White Bean-And-Green Chile Quesadillas

 

* Exported from MasterCook *

 

Roasted-Vegetable Chiles Rellenos

 

Recipe By : Cooking Light Recipe for Healthy Living, Nov 99, page 84

Serving Size : 4 Preparation Time :0:00

Categories : Main Dishes, Vegetarian Vegetables

 

Amount Measure Ingredient -- Preparation Method

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4 large poblano chiles -- about 1 pound

2 pounds tomatoes

2 medium onions

peeled and quartered

6 garlic doves -- unpeeled

1 canned chipotle chile in adobo sauce -- drained

1 cup water

4 oregano sprigs

1 bay leaf

1/4 teaspoon salt

1 dash black pepper

1 1/4 cups fresh or frozen corn kernels -- about 2 ears

1 cup diced chayote or zucchini

2/3 cup dry breadcrumbs

1/4 cup thinly sliced green onions

2 tablespoons minced fresh cilantro

1/4 teaspoon salt

1 dash black pepper

whole cloves

Cilantro sprigs

 

Preheat oven to 500ø.

 

Remove stem ends of poblano chiles, leaving chiles whole discard seeds and

membranes. Set aside.

 

Place tomatoes, onions, and garlic on a foil-lined jellyroll pan. Bake at

500ø for 30 minutes (garlic should be lightly browned; remove before 30

minutes, if necessary). Cool vegetables 10 minutes. Peel tomatoes and

garlic; discard skins. Remove cores from tomatoes. Place tomatoes,

garlic, onion, and chipotle chile in a food processor. process until

smooth. Strain through a sieve into a large saucepan; discard solids. Add

water, oregano, and bay leaf to pan; bring to a boil. Reduce heat, and

simmer, uncovered, until reduced to 2 cups (about 40 minutes). Remove from

heat; discard oregano and bay leaf: Add 1/4 teaspoon salt and dash of black

pepper to tomato mixture; set sauce aside, and keep warm.

 

Combine corn and next 6 ingredients (corn through dash of black pepper) in

a bowl. Pack 3/4 cup corn mixture into each poblano chile. Place stuffed

chiles on foil-lined jelly-roll pan. Bake at 500ø for 20 minutes or until

chiles are blackened, turning after 10 minutes; peel chiles.

 

Spoon 1/2 cup tomato sauce onto each of 4 plates, and top with stuffed

chiles. Garnish with whole chives and cilantro sprigs, if desired.

 

Yield: 4 servings. WW POINTS: 3

 

CALORIES 255 (10% from fat); FAT 2.7g (sat 0.5g, mono 0.7g, poly 1.1g);

PROTEIN 10g; CARB 54.7g; FIBER 9.5g; CHOL 0mg; IRON 4.7mg; SODIUM 514mg;

CALC 115mg.

 

NOTES : Chiles rellenos are stuffed with everything from cheese in the

north of Mexico to crab or seafood along the Gulf Coast. Though chiles

rellenos are usually fried, they are baked in this vegetarian version.

 

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* Exported from MasterCook *

 

Santa Fe Stuffed Chiles

 

Recipe By : Cooking Light Recipe for Healthy Living, Nov 99, page 46

Serving Size : 2 Preparation Time :0:00

Categories : Main Dishes, Vegetarian Vegetables

 

Amount Measure Ingredient -- Preparation Method

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3 poblano chiles -- (about 9 ounces)

1/2 cup fresh corn kernels -- (about 1 ear)

1/2 cup finely chopped red onion

1/3 cup grated Parmesan cheese

1/3 cup finely chopped plum tomato

1/4 cup dry breadcrumbs

1/4 cup chopped fresh cilantro

2 tablespoons plain fat-free yogurt

2 tablespoons low-fat mayonnaise

1 teaspoon chili powder

1/2 teaspoon black pepper

Cooking spray

6 teaspoons plain fat-free yogurt

 

Preheat oven to 375ø.

 

Cut chiles in half lengthwise; discard seeds and membranes.

 

Combine corn and next 9 ingredients (corn through black pepper) in a bowl.

Divide vegetable mixture evenly among chile halves. Place stuffed chiles

on a baking sheet coated with cooking spray. Bake at 375ø for 20 minutes.

Spoon 1 teaspoon yogurt onto each chile half.

 

Yield: 2 servings (serving size: 3 stuffed chile halves). WW POINTS: 5

 

CALORIES 276 (33% from fat); FAT 10.2g (sat 3.5g, mono 2.9g, poly 2.9g);

PROTEIN 13.4g; CARB 36.7g; FIBER 5.4g; CHOL 16mg; IRON 3.4mg; SODIUM 531mg;

CALC 315mg.

 

NOTES : Smaller than bell peppers, poblano chiles are usually dark green

and have a rich flavor that runs from mild to slightly hot. Parmesan

cheese and yogurt are the calcium powerhouses in this recipe.

 

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* Exported from MasterCook *

 

Tofu-And-Shiitake Mushroom Pilaf

 

Recipe By : Cooking Light Recipe for Healthy Living, Nov 99, page 64

Serving Size : 5 Preparation Time :0:00

Categories : Main Dishes, Vegetarian Rice

Soyfoods Vegetables

 

Amount Measure Ingredient -- Preparation Method

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2 teaspoons olive oil

1 cup uncooked basmati rice

3/4 cup chopped onion

14 1/2 ounces canned vegetable broth

1 cup sliced shiitake mushroom caps -- (about 3 ounces)

1/2 cup chopped carrot

1/2 cup chopped celery

1 teaspoon grated peeled fresh ginger

2 garlic cloves -- minced

1 cup cubed firm tofu -- (about 6 ounces)

1/2 teaspoon salt

1/4 teaspoon black pepper

Cooking spray

2 tablespoons minced fresh cilantro

 

Preheat oven to 350ø.

 

Heat olive oil in a large saucepan over medium-high heat. Add rice and

onion, and saute‚ 2 minutes. Add the broth, and bring to a boil. Add

mushrooms, carrot, celery, ginger, and garlic; cover, reduce heat, and

simmer 20 minutes or until liquid is absorbed.

 

Combine the rice mixture, tofu, salt, and pepper in a 2-quart casserole

coated with cooking spray, and toss mixture gently. Cover and bake at 350ø

for 20 minutes or until thoroughly heated. Sprinkle pilaf with cilantro.

 

Yield: 5 servings (serving size: 1 cup). WW POINTS: 4

 

CALORIES 206 (19% from fat); FAT 4.3g (sat 0.6g, mono 1.8g. poly 1.2g.);

PROTEIN 6.5g; CARB 35.9g; FIBER 2.1g; CHOL 0mg; IRON 3.9mg; SODIUM 605mg;

CALC 65mg.

 

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* Exported from MasterCook *

 

White Bean-And-Green Chile Quesadillas

 

Recipe By : Cooking Light Recipe for Healthy Living, Nov 99, page 109

Serving Size : 4 Preparation Time :0:00

Categories : Beans And Legumes Main Dishes, Vegetarian

Vegetables

 

Amount Measure Ingredient -- Preparation Method

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1 cup canned Great Northern beans -- rinsed and drained

1/2 teaspoon ground cumin

8 8 inch flour tortillas

4 teaspoons chopped pickled jalapeno peppers

4 1/2 ounces canned chopped green chiles

1/4 cup canned black beans -- rinsed and drained

8 slices tomato -- 1/8-inch-thick

3/4 cup reduced-fat sharp cheddar cheese -- (3 ounces)

4 teaspoons minced fresh cilantro

1 8 ounce cart plain low-fat yogurt

Cooking spray

 

Combine Great Northern beans and cumin in a small bowl.

 

Place 1/4 cup bean mixture on each of 4 tortillas; mash with a fork to

within 1/2-inch of the sides. Sprinkle each portion with 1 teaspoon

jalapenos, and top with 2 tablespoons chiles and 1 tablespoon black beans.

Arrange 2 tomato slices on each portion, and top with 3 tablespoons cheese,

1 teaspoon cilantro, and remaining tortillas.

 

Spoon yogurt onto several layers of heavy-duty paper towels, and spread to

1/2-inch thickness. Cover with additional paper towels, and let stand 5

minutes. Scrape into a bowl using a rubber spatula; cover and refrigerate.

 

Place a large nonstick skillet coated with cooking spray over medium-high

heat until hot. Add 1 quesadilla; cook 3 minutes on each side or until

golden. Remove quesadilla from pan. Set aside; keep warm. Repeat

procedure with remaining quesadillas. Cut each quesadilla into 4 wedges.

Serve warm with yogurt cheese.

 

Yield: 4 servings (serving size: 1 quesadilla and 1 tablespoon yogurt

cheese). WW POINTS: 10

 

CALORIES 498 (22% From Fat); FAT 12.2g (sat 4.1g. mono 4.1g. poly 2.9g);

PROTEIN 23.6g; CARB 74.2g; FIBER 6g; CHOL 18mg; IRON 5.1mg; SODIUM 826mg;

CALC 457mg.

 

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