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Poblanos
A little trivia:
The correct way to pronounce poblano is [poh-BLAH-noh]
The darkest poblanos boast the richest flavor
The central region of Mexico, is known for its great poblanos, but you can also find them in the Southwestern United States
Dried, poblanos are ancho chilies
What they look like:
Poblanos are dark green (almost black) in color. They are about three inches wide and four to five inches long, tapering from top to bottom in a triangular shape. Ripe poblanos are sweeter than green and turn a reddish-brown color.
How to eat them: You can use poblanos to spice up a variety of dishes, but they common in chili rellanos.
Peak growing season:
The best times of year to find poblanos are summer and early fall. However, they should be available canned year-round.
Health benefits:
Poblanos are relatively high in fiber.
Nutritional information for one pepper: 48 calories, 3.7 grams of fiber, 2 grams of protein, 1.4 grams of fat (trace saturated), 7 milligrams of sodium, and 0 cholesterol.
A ripe (red) plobano pepper takes on a new name when dried. It is an Ancho Chile. A Chiplote Chile is actually a dried smoked jalapeno pepper.
Recipes:
Wild Rice-Squash Risotto
*This creamy dish conjures all the taste and texture of risotto without the time-consuming stirring procedure.
Ingredients
2/3 cup water
1/3 cup uncooked wild rice
1-1/4 cup diced peeled acorn squash or butternut squash
2 poblano chiles (about 1/4 pound)
1 cup fat-free, less-sodium chicken broth
1-1/2 cup cooked Arborio rice
1/2 cup (2 ounces) grated fresh Romano cheese
2 tablespoons butter or stick margarine
1 tablespoon chopped fresh or 1 teaspoon dried thyme
1/4 teaspoon salt
1/4 teaspoon black pepper
Directions
Bring the water to a boil in a medium saucepan. Add wild rice; cover, reduce heat, and simmer 1 hour or until tender. Set aside.
Cook squash in boiling water 4 minutes or until tender. Rinse squash with cold water; drain.
Preheat broiler.
Cut the poblanos in half lengthwise; discard the seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil for ten minutes or until blackened, turning occasionally. Place it in a zip-top plastic bag; seal. Let stand 15 minutes. Peel and chop poblanos. Set aside.
Bring the broth to a boil in a large saucepan. Add the cooked wild rice and Arborio rice; cook two minutes, stirring constantly. Reduce the heat to medium, and add the cheese and butter, stirring until the cheese melts. Add squash, poblanos, thyme, salt, and pepper; cook two minutes or until thoroughly heated.
Yield: four servings (serving size: 1 cup).
Nutrition information per serving:
Calories: 322 (28-percent from fat)
Fat: 10g
Protein: 10.7g
Carbohdyrates: 47.8g
Fiber: 2.4g
Cholesterol: 30mg
Sodium: 500mg
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Three-Pepper Salsa
*This spicy salsa is not for those who cannot take the heat.
Ingredients:
1-1/2 cups boiling water
Three, dried ancho chilies or 1/2 teaspoon crushed red pepper
2 large poblano chilies
1 large yellow bell pepper
1 cup diced tomato
1/2 cup diced red onion
1/4 cup chopped fresh cilantro
3 tablespoons orange juice
2 tablespoons lime juice
2 tablespoons minced seeded serrano Chile
1/4 teaspoon salt
Directions:
Combine water and ancho chilies in a small bowl; cover anchos, and let stand for 30 minutes or until soft. Drain well; seed and chop.
Preheat broiler. Cut poblanos and bell pepper in half lengthwise; discard seeds and membranes. Place poblanos and bell pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil for 10 minutes or until blackened. Place them in a zip-top plastic bag; seal. Let stand 10 minutes. Peel and dice poblanos and bell pepper.
Combine anchos, roasted poblanos and bell pepper, tomato, and the remaining ingredients in a medium bowl; cover salsa, and chill. Yield: nine servings (serving size: 1/4 cup).
Nutrition information per serving:
Calories: 26 (14-percent from fat)
Fat: 0.4g
Saturated fat: 0.1g
Protein: 1g
Carbohdyrate: 5.6g
Fiber: 1.5g
Cholesterol: 0
Sodium: 79mg
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Roasted-Vegetable Chiles Rellenos
You can substitute bell for the poblano chilies, if desired.
Ingredients:
4 large poblano chilies (about 1 pound)
2 pounds tomatoes
2 medium onions, peeled and quartered
6 garlic cloves, not peeled
One drained canned chipotle Chile in adobo sauce
1 cup water
Four, oregano sprigs
1 bay leaf
1/4 teaspoon salt
Dash of pepper
1-1/4 cups frozen or fresh corn kernels (about 2 ears)
1 cup diced chayote (or zucchini)
2/3 cup of dry bread-crumbs
1/4 cup thinly sliced green onions
2 tablespoons minced fresh cilantro
1/4 teaspoon salt
Dash of pepper
Fresh whole chives
Cilantro sprigs
Directions:
Preheat oven to 500-degrees.
Remove stem ends of poblano chilies, leaving chilies whole; discard seeds and membranes. Set aside.
Place tomatoes, onions, and garlic on a foil-lined jelly-roll pan. Bake at 500 degrees for 30 minutes (garlic should be lightly browned; remove before 30 minutes, if necessary). Let vegetables cool 10 minutes. Peel tomatoes and garlic; discard skins. Remove cores from tomatoes. Place tomatoes, garlic, onion, and chipotle Chile in a food processor, and 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, 40 minutes or until reduced to 2 cups. Remove from heat; discard oregano and bay leaf. Add 1/4 teaspoon salt and dash of pepper to tomato mixture; set sauce aside, and keep warm.
Combine corn and next 6 ingredients (corn through dash of pepper) in a bowl; stir well. Pack 3/4-cup corn mixture into each poblano Chile. Place stuffed chilies on foil-lined jelly-roll pan. Bake at 500 degrees for 20 minutes or until chilies blacken, turning after 10 minutes; peel chilies.
Spoon 1/2-cup tomato sauce onto each of 4 plates, and top with stuffed chilies. Garnish with whole chives and cilantro sprigs, if desired.
Yield: 4 servings.
Nutrition information per serving:
Calories: 255 (10-percent from fat)
Protein: 10g
Fat: 2.7g
Carbohdyrate: 54.7g
Fiber: 9.5g
Cholesterol: 0
Sodum: 514mg
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Grilled Flank Steak with Roasted-Poblano Relish
Ingredients:
Six poblano chilies (about 1 pound)
2 tablespoons chopped fresh cilantro
1 tablespoon fresh lime juice
1/2 teaspoon salt, divided
1/4 teaspoon black pepper, divided
1 (1-pound) flank steak, trimmed
Directions:
Prepare grill.
Cut poblanos in half lengthwise; discard seeds and membranes. Place poblanos, skin sides down, on grill rack. Grill 15 minutes or until blackened. Place them in a zip-top plastic bag; seal. Let stand 15 minutes. Peel and dice; stir in cilantro, juice, 1/4-teaspoon salt, and 1/8-teaspoon black pepper.
Sprinkle steak with 1/4-teaspoon salt and 1/8 teaspoon black pepper. Place on grill rack; grill eight minutes on each side or until thermometer registers 145 degrees (medium-rare) or until desired degree of doneness. Remove from grill; let stand five minutes. Cut steak diagonally across the grain into thin slices. Serve with relish.
Yield: 4 servings (serving size: 3 ounces steak and about 1/3 cup relish).
Nutrition information per serving:
Calories: 239 (41-percent from fat)
Fat: 10.9g
Protein: 24.9g
Carbohydrate: 11.2g
Fiber: 2.1g
Cholesterol: 57mg
Sodium: 384mg
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Crab-Stuffed Poblano Chilies with Mango Salsa
Ingredients:
1 cup chopped peeled mango
1/3 cup chopped red bell pepper
2 tablespoons chopped fresh cilantro
1 tablespoon balsamic or white wine vinegar
3 tablespoons grated fresh Romano or Parmesan cheese, divided
1 teaspoon dried oregano
1 teaspoon Dijon mustard
1/8 teaspoon pepper
1 (15-ounce) carton fat-free ricotta cheese
1 (14-ounce) can quartered artichoke hearts, drained
1 (6-ounce) can lump crab meat, drained
4 (5-inch) poblano chilies, halved lengthwise and seeded
Cilantro sprigs (optional)
Directions:
Combine first four ingredients in a small bowl; stir well. Cover and chill.
Preheat oven to 350-degrees.
Combine 2 tablespoons Romano cheese, oregano, mustard, pepper, and ricotta cheese in a food processor, and process until smooth. Spoon into a bowl, and stir in artichokes and crab meat. Divide mixture evenly among the Chile halves, and sprinkle with 1 tablespoon Romano cheese. Place stuffed chilies on a baking sheet, and bake at 350 degrees for 30 minutes or until lightly browned. Serve chilies with mango salsa, and garnish with cilantro sprigs, if desired.
Yield: 4 servings (serving size: 2 Chile halves and 1/3 cup salsa).
Note: Substitute 4 red or green bell peppers for poblano chilies, if desired.
Nutrition information per serving:
Calories: 225 (10-percent from fat)
Fat: 2.4g
Protein: 29.5g
Carbohdyrate: 27.5g
Fiber: 1.2g
Cholesterol: 55mg
Sodium: 397mg
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Creamy Rice with Nopalitos
To add a bit more heat to this side dish, substitute Monterey Jack cheese with jalapeno peppers for the regular Monterey Jack. In order to streamline the preparation, we roasted the nopales with the chilies.
Ingredients:
3 nopales (cactus paddles), trimmed (about 9 ounces)
2 poblano or Anaheim chilies (about 8 ounces)
Cooking spray
1-1/2 teaspoons olive oil
1/2 cup chopped onion
2 garlic cloves, minced
1-1/2 cup uncooked basmati or other long-grain rice
3 cups fat-free, less-sodium chicken broth
1 (8-ounce) carton plain fat-free yogurt
1 (8-ounce) carton fat-free sour cream
One (4-ounce) jar diced pimiento, drained
1-1/2 cup (6 ounces) shredded Monterey Jack cheese
Directions:
Preheat oven to 375-degrees.
Place the nopales and chilies on a baking sheet coated with cooking spray; bake at 375 degrees for 20 minutes or until chilies blacken and nopales are tender, turning nopales once. Place the chilies in a zip-top plastic bag; seal. Let stand 15 minutes. Peel chilies; cut in half lengthwise. Discard seeds and membranes; chop chilies to measure 1/2 cup. Chop nopales to measure 1 cup.
Reduce oven temperature to 350-degrees.
While nopales and chilies cook, prepare the rice. Heat oil in a Dutch oven over medium heat. Add onion and garlic, and sauté 5 minutes or until tender. Add rice, and sauté 2 minutes. Add broth, and bring to a boil. Cover, reduce heat, and simmer 25 minutes or until liquid is absorbed. Cool slightly.
Add nopalitos (chopped nopales), chilies, yogurt, sour cream, and pimiento to rice mixture; stir until well blended. Spoon mixture into an 11 x 7-inch baking dish coated with cooking spray, and sprinkle with cheese. Bake at 350 degrees for 12 minutes. Broil 8 minutes or until lightly browned.
Yield: eight servings (serving size: 1 cup).
Nutrition information per serving:
Calories: 274 (26-percent from fat)
Fat: 7.8g
Protein: 13.2g
Carbohdyrate: 35.9g
Fiber: 1.2g
Cholesterol: 17mg
Sodium: 344mg
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Corn-Poblano Soup With Salsa Verde
Salsa verde (green sauce) added to this soup in Mexico produces a vibrant color and to complement the underlying flavor of the roasted poblanos.
Ingredients:
2 large poblano chilies (about 8 ounces)
2 teaspoons butter or stick margarine, divided
1/2 cup chopped onion
1 garlic clove, minced
1/2 cup evaporated fat-free milk
2 tablespoons cornstarch
Two (10-ounce) packages frozen whole-kernel corn, thawed
4 cups Chicken Stock or 2 (16-ounce) cans fat-free, less-sodium chicken broth 1/4 cup (2 ounces)
1/3-less-fat cream cheese
3/4 teaspoon salt
1/4 teaspoon black pepper
7 tablespoons Salsa Verde
Directions:
Preheat broiler.
Place chilies on a foil-lined baking sheet, and broil 10 minutes or until the chilies are black, turning occasionally. Place the chilies in a zip-top plastic bag; seal. Let stand 15 minutes. Peel chilies; cut in half lengthwise, discarding the seeds and membranes. Cut into 1/2-inch pieces; set aside.
Heat 1-teaspoon butter in a small skillet over medium heat. Add onion and garlic; saute five minutes. Remove from heat.
Combine onion mixture, milk, cornstarch, and corn in a blender or food processor, and process mixture until smooth.
Heat 1-teaspoon butter in a large saucepan over medium-high heat. Add corn mixture to pan (mixture will boil vigorously), and cook for 3 minutes. Add Chicken Stock, and bring to a boil. Stir in chilies, cream cheese, salt, and pepper; reduce heat, and cook for five minutes or until cheese melts. Serve with Salsa Verde.
Yield: seven servings (serving size: 1 cup soup and 1 tablespoon salsa).
Nutrition information per serving:
Calories: 147 (20-percent from fat)
Fat: 3.2g
Protein: 7.6g
Carbohdyrate: 25g
Fiber: 2.8g
Cholesterol: 12mg
Sodium: 549mg
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Quinoa-Stuffed Poblano Chiles
Ingredients:
4 (5-inch) poblano chilies
1-1/2 cups water
3/4 cup uncooked quinoa
Cooking Spray
1/2 cup chopped green bell pepper
1/2 cup chopped red bell pepper
1/2 cup chopped onion
2 teaspoons minced seeded jalapeno pepper
2 garlic cloves, minced
2 tablespoons unsalted pumpkinseed kernels
1/2 cup minced green onions
1 tablespoon minced fresh or 1 teaspoon dried cilantro
1 tablespoon low-sodium soy sauce
1 tablespoon lime juice
2 cups tomato juice
1 cup (4 ounces) shredded reduced-fat sharp-cheddar cheese
Directions:
Preheat oven to 350-degrees.
Cut chilies in half lengthwise; remove stems and seeds. Set aside. Combine water and quinoa in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 13 minutes or until liquid is absorbed. Set aside.
Spray a large nonstick skillet with cooking spray; place over medium- high heat until hot. Add bell peppers, onion, jalapeno pepper, and garlic; sauté 2 minutes. Add pumpkinseed kernels; sauté 2 minutes. Remove from heat; stir in quinoa, green onions, cilantro, soy sauce, and lime juice. Spoon 1/3-cup quinoa mixture into each Chile half.
Pour tomato juice into a 13 x 9-inch baking dish; place stuffed chiles in dish. Cover and bake at 350 degrees for 20 minutes. Sprinkle the cheese over chilies. Bake, uncovered, an additional 10 minutes or until the cheese, melts and the chilies are thoroughly heated. Spoon tomato juice over chilies.
Yield: 4 servings (serving size: 2 stuffed Chili halves).
Nutrition information per serving:
Calories: 329 (26-percent from fat)
Protein: 20.4g
Fat: 9.6g
Carbohdyrate: 47.9g
Fiber: 7g
Cholesterol: 19mg
Sodium: 787mg
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