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Science Healthnotes

Chili Rellenos

Make it a Meal

Add these dishes to make a full meal:

Easy Corn and Black Bean Salsa

Breakfast Potatoes

Blackberry Mint Bisque

Wine Pairings

Enjoy a favorite Mexican dish with fewer calories and less fat. Evaporated skim milk works well as a substitute for cream in this recipe.

Preparation facts

Yield: 4 servings

Ingredients

8 oz (230g) evaporated skim milk

2 eggs

1/3 cup (40g) flour

12 oz (340g) green chili peppers, whole (three 4-ounce cans)

6 oz (170g) reduced fat cheddar cheese, grated, divided

6 oz (170g) reduced fat Monterey Jack cheese, grated, divided

1 cup (240mL) tomato sauce, (one 8-ounce can)

Directions

Preheat over to 350°F (175°C).

In a medium bowl, beat evaporated skim milk with eggs and flour until smooth.

Split open chiles; set aside.

Mix jack and cheddar cheeses together. Reserve 1/2 cup (115g) of cheese for topping.

In a 1 1/2 quart (1.5L) casserole dish, alternate layers of chiles, cheese and egg mixture. Slowly pour tomato sauce on top and sprinkle with the reserved cheese. Bake for approximately 1 1/4 hour.

Nutrition facts

Serving Size 1 serving

Calories 436

Calories from Fat 209 (48%)

% Daily Value*

36%Total Fat 23g

68%Saturated Fat 13.5g

Polyunsaturated Fat 1.3g

Monounsaturated Fat 6.8g

64%Cholesterol 191mg

70%Sodium 1678mg

20%Potassium 714mg

9%Total Carbohydrate 28g

11%Dietary Fiber 2.6g

Sugars 7g

Sugar Alcohols 0g

60%Protein 30g

* Percent Daily Values are based on a 2,000 calorie diet.

Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

Learn more about Aisle7.

Learn more about the authors of Aisle7 products.

The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires February 2010.

*The information in this newsletter is for educational use only. Do not attempt to self-diagnose or treat any condition. Please consult your healthcare practitioner if you believe you may have any of the signs or symptoms discussed above before using any of the nutrients discussed.

You should also consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem.

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