Low Sodium Chile Relleno
Savor the vibrant flavors of this Low Sodium Chile Relleno, a healthier twist on the classic Mexican favorite. This recipe features smoky roasted poblano peppers, stuffed with a creamy blend of black beans, Monterey Jack cheese, and aromatic spices like cumin and fresh cilantro. A light, airy egg batter envelops the peppers before they're gently pan-fried and baked to perfection in a rich unsalted tomato sauce. Designed for those watching their sodium intake, this dish is packed with flavor and perfect for a hearty dinner. Serve with a side of rice or a crisp salad for a satisfying and wholesome meal that’s sure to impress!
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Recipe Information
Ingredients
- 4 large Poblano peppers
- 1 cup Monterey Jack cheese, shredded
- 1 tablespoon Olive oil
- 0.5 cup Onion, finely chopped
- 2 cloves Garlic, minced
- 1 cup Black beans, canned, rinsed and drained
- 0.25 cup Chopped fresh cilantro
- 1 teaspoon Ground cumin
- 3 large Eggs
- 0.5 cup All-purpose flour
- 2 tablespoons Milk
- 1 cup Unsalted tomato sauce
Instructions
Preheat your broiler on high. Arrange the poblano peppers on a baking sheet and place under the broiler. Roast for about 5 minutes on each side until the skins blister and blacken. Keep an eye on them to avoid burning.
Once roasted, transfer the peppers to a bowl and cover with plastic wrap or a lid to let them steam for about 10 minutes. This will make it easier to peel off the skin.
While the peppers steam, heat olive oil in a skillet over medium heat. Add onions and garlic, sautéing until the onions are translucent, around 5 minutes.
Stir in the black beans, cilantro, and cumin. Cook for an additional 2 minutes, then remove from heat.
After peeling the skins from the peppers, carefully slit them open lengthwise and remove any seeds and membranes.
Fill each pepper with a portion of the bean mixture and shredded cheese. Secure each pepper with toothpicks to help hold their shape.
Preheat the oven to 375°F (190°C).
Separate the egg whites from the yolks in a clean, dry bowl. Beat the egg whites until they form stiff peaks.
In another bowl, lightly beat the yolks, flour, and milk until smooth. Gently fold the yolk mixture into the beaten egg whites.
In a large frying pan, heat a small amount of oil over medium heat. Dip each stuffed pepper into the batter, ensuring it is well coated.
Cook the battered peppers in the hot oil until golden brown on each side, about 3 minutes per side, then transfer to a baking dish.
Pour unsalted tomato sauce over the arranged peppers in the baking dish.
Bake in the preheated oven for about 20 minutes until the sauce is bubbling and everything is heated through.
Carefully remove toothpicks before serving. Garnish with additional cilantro if desired and serve with a side of rice or salad.
Nutrition Facts
Calories |
1483 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 69.2 g | 89% | |
| Saturated Fat | 28.0 g | 140% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 661 mg | 220% | |
| Sodium | 1487 mg | 65% | |
| Total Carbohydrate | 147.1 g | 53% | |
| Dietary Fiber | 30.7 g | 110% | |
| Total Sugars | 35.6 g | ||
| Protein | 79.6 g | 159% | |
| Vitamin D | 4.0 mcg | 20% | |
| Calcium | 1205 mg | 93% | |
| Iron | 17.4 mg | 97% | |
| Potassium | 3447 mg | 73% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
