| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Dairy, Eggs | Vegetarian | Vegtime4 | 6 | Servings |
INGREDIENTS
| 2 | Or 3 medium ears corn | |
| shucked | ||
| Salt and ground black | ||
| pepper to taste | ||
| 8 | Poblano chile peppers | |
| 1/2 | c | Shredded queso fresco, 4 |
| oz. | ||
| OR sharp white cheddar | ||
| cheese | ||
| 3 | Scallions, trimmed and | |
| minced | ||
| 1 | Clove garlic, minced | |
| 1/4 | c | Finely chopped fresh |
| cilantro | ||
| OR flat-leaf parsley | ||
| 3 | T | Currants or raisins |
| optional | ||
| 1 | c | Unbleached flour |
| 1/3 | c | Liquid egg substitute |
| OR 3 egg whites, lightly | ||
| beaten | ||
| 3/4 | c | Unseasoned dry bread crumbs |
| 1/4 | c | Stone-ground yellow or blue |
| cornmeal |
INSTRUCTIONS
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. 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. By Kathleen <schuller@ix.netcom.com> on Feb 26, 1999. Recipe by: Vegetarian Times, March 1999, page 38 Converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 400
Calories From Fat: 137
Total Fat: 15.5g
Cholesterol: 92mg
Sodium: 861.6mg
Potassium: 431.6mg
Carbohydrates: 39.3g
Fiber: 6.4g
Sugar: 3.9g
Protein: 25.9g