I love Southwestern cuisine, but the dishes are often laden with fat. As a future dietitian, I try to come up with healthy twists on recipes, which is how my stuffed chili dish was born.
—AMBER MASSEY ARGYLE, TX
PREP: 50 MIN. + STANDING • BAKE: 20 MIN. • MAKES: 8 SERVINGS
8 poblano peppers
1 can (15 ounces) black beans, rinsed and drained
1 medium zucchini, chopped
1 small red onion, chopped
4 garlic cloves, minced
1 can (15 1/4 ounces) whole kernel corn, drained
1 can (14 1/2 ounces) fire-roasted diced tomatoes, undrained
1 cup cooked brown rice
1 tablespoon ground cumin
1 to 1 1/2 teaspoons ground ancho chili pepper
1/4 teaspoon salt
1/4 teaspoon pepper
1 cup (4 ounces) shredded reduced-fat Mexican cheese blend, divided
3 green onions, chopped
1/2 cup reduced-fat sour cream
1. Broil peppers 3 in. from the heat until skins blister, about 5 minutes. With tongs, rotate peppers a quarter turn. Broil and rotate until all sides are blistered and blackened. Immediately place peppers in a large bowl; cover and let stand for 20 minutes.
2. Meanwhile, in a small bowl, coarsely mash beans; set aside. In a large nonstick skillet coated with cooking spray, cook and stir zucchini and onion until tender. Add garlic; cook 1 minute longer. Add the corn, tomatoes, rice, seasonings and beans. Remove from the heat; stir in 1/2 cup cheese. Set aside.
3. Peel off and discard charred skins from poblanos. Cut a lengthwise slit down each pepper, leaving the stem intact; remove membranes and seeds. Fill each pepper with 2/3 cup filling.
4. Place peppers in a 13-in. x 9-in. baking dish coated with cooking spray. Bake, uncovered, at 375° for 18-22 minutes or until heated through, sprinkling with green onions and remaining cheese during last 5 minutes of baking. Garnish with sour cream.
PER SERVING 223 cal., 5 g fat (2 g sat. fat), 15 mg chol., 579 mg sodium, 32 g carb., 7 g fiber, 11 g pro. Diabetic Exchanges: 2 vegetable, 1 starch, 1 lean meat, 1 fat.
Choose the Right Zucchini
When picking out zucchini, handle them carefully—they’re thin-skinned and easily damaged. Look for ones that are heavy and have shiny skin.