Chile Relleno
Platos principales • Mexico
Acerca de Chile Relleno
Battered and fried poblano pepper stuffed with cheese in tomato sauce
How to Make Chile Relleno (Traditional & Healthy Version)
Chile Relleno is a beloved Mexican dish that highlights the rich culinary traditions of Mexico. Originating from the heart of Puebla, this dish features roasted poblano peppers filled with a savory cheese stuffing, then coated in a delicate egg batter and lightly pan-seared. The combination of smoky peppers, creamy cheese, and a mild tomato sauce creates a harmonious balance of flavors that is both comforting and satisfying. Traditionally served as a main course for lunch, Chile Relleno is a centerpiece in Mexican family gatherings and festive occasions. Its unique taste and vibrant presentation make it a favorite among locals and visitors alike. For those seeking authentic Mexican cuisine, Chile Relleno offers a taste of history and cultural pride. The dish not only showcases Mexico's agricultural bounty but also incorporates cooking techniques passed down through generations. This healthy adaptation maintains the essential flavors while using less oil and lower-fat cheese, ensuring you can enjoy Chile Relleno without compromising your wellness goals. Whether you are new to Mexican food or a long-time enthusiast, this recipe brings a piece of Mexico’s culinary heritage to your kitchen.
Ingredientes(para 1 large stuffed poblano pepper with sauce)
- 2 large Poblano peppers (fresh, dark green)
- 1/2 cup Low-fat Oaxaca cheese (queso Oaxaca, shredded; substitute mozzarella)
- 2 Eggs (large, separated)
- 2 tablespoons Whole wheat flour (for dredging)
- 2 Roma tomatoes (ripe, chopped)
- 1/4 cup White onion (finely chopped)
- 1 Garlic clove (minced)
- 2 teaspoons Olive oil (extra virgin)
- 2 tablespoons Fresh cilantro (chopped, for garnish) - opcional
- to taste Salt and black pepper
Instrucciones
- 1
Roast the poblano peppers over an open flame or under a broiler, turning until the skin is charred and blistered. Place in a bowl and cover with a towel for 5 minutes to steam.
10 minutes
Steaming loosens the skin, making it easy to peel.
- 2
Peel off the skins, carefully slit each pepper lengthwise, and remove seeds and membranes without tearing the pepper.
5 minutes
Wear gloves to avoid chili irritation.
- 3
Stuff each pepper with equal amounts of shredded Oaxaca cheese. Gently close the peppers and secure with toothpicks if needed.
3 minutes
Do not overstuff to prevent cheese from leaking.
- 4
Separate eggs; beat the whites until stiff peaks form, then gently fold in yolks. Lightly dredge the stuffed peppers in whole wheat flour, shaking off excess.
4 minutes
Folding yolks gently keeps the batter airy.
Por qué este platillo es saludable
This healthy Chile Relleno recipe uses minimal oil, whole wheat flour, and low-fat cheese, making it lower in saturated fat and calories compared to traditional versions. The use of fresh vegetables and lean dairy increases the nutrient density, supports heart health, and aids in weight management. It’s a wholesome, satisfying vegetarian option suitable for those tracking calories.
Chile Relleno, when prepared with whole wheat flour and low-fat cheese, provides a balanced meal rich in protein and calcium from the cheese, fiber from the peppers and tomatoes, and healthy fats from olive oil. Poblano peppers are high in vitamin C and antioxidants, while tomatoes offer lycopene and potassium. This dish is moderate in carbs and can be adapted to fit various dietary needs by adjusting the cheese and batter.
Consejos
- 💡Roast peppers directly over flame for best smokiness.
- 💡Use a nonstick skillet to minimize oil usage.
- 💡Let stuffed peppers rest for a few minutes before battering to help them hold their shape.
Conservación y servicio
Store cooked chile rellenos in an airtight container in the refrigerator for up to 2 days. Reheat in the oven or microwave, and add sauce just before serving for best texture.
Mejor momento para servir: Breakfast or Lunch
Información nutricional
| Nutriente | Por 100 g |
|---|---|
| Energía | 215.0 kcal |
| Proteínas | 9.0 g |
| Carbohidratos | 12.0 g |
| Grasas totales | 15.0 g |
| Fibra | 2.0 g |
