Healthy Family Table: Rockin’ Chiles Rellenos

chiles rellenow

Mexican cuisine sometimes gets a bad rap when it comes to nutrition. Taco-themed fast food joints, frozen burritos, and taco kits have eclipsed vibrant, delicious culinary traditions. Using fresh ingredients and a little helper or two, you can make ‘Mexican Night’ into a group activity the whole family will love.

Traditional Chiles Rellenos are dipped in an egg batter and fried. In this delicious, reduced-fat version, we keep the coating crispy by baking the stuffed, breaded chiles. The homemade chile-adobo sauce is worth every minute; your taste buds will thank you for skipping the jarred stuff.

Have fun, eat well, and have a salubrious day!

Emily Elizabeth, RDN


About Emily Elizabeth, RDN: Emily discovered a hunger for great food and nutrition while achieving her own health goals. Departing from the music industry to pursue a career in food and nutrition, she brings a spirited and fun rock ‘n roll attitude to empowering others to achieve their own health goals. Find her this fall at the Land’s Sake Farm Stand!


Rockin’ Chiles Rellenos                                                

Serves 6. Total time: about one hour.

FDenotes Land’s Sake offers this ingredient!



Stuffed Chiles

F6 large poblano chiles

Ÿ2 tsp. vegetable oil

Ÿ½ medium onion, chopped (1 cup)

F1 medium zucchini or eggplant, chopped (1 cup)

F½ cup fresh corn kernels

Ÿ1 cup shredded low-fat Monterey Jack cheese

Ÿ1 large egg

Ÿ1 cup panko breadcrumbs

Ÿ ¼ tsp. salt

Ÿblack pepper to taste


Ÿ2 tsp. chili powder

Ÿ1 tsp. ground cumin

Ÿ1 28-oz. can whole tomatoes, no-salt-added

Ÿ1 canned chipotle chile in adobo sauce, drained

Ÿ ¼ tsp. salt


F¼ cup chopped cilantro

Ÿ1 lime, cut into 6 wedges

Ÿ¼ cup fat-free plain greek yogurt



To Roast and Peel Chiles:

  1. Use a sharp knife to cut around the top, or stem end, of the chile.

2. Pull out and discard the chile core, seeds, and white membrane.

  1. Cut cored chile in half
  2. Lay the peppers skin-side-up on a foiled-lined baking sheet.
  3. Grill or broil the chiles until they’re blackened all over, 5 to 10 minutes.
  4. Enclose chiles In Foil and let cool while preparing filling
  5. When cooled, remove chiles from foil and removes skin.


To Make Chile Stuffing:

  1. Preheat oven to 425°F. Heat oil in skillet over medium heat. Add onion, and cook 5 minutes, or until soft. Add zucchini or eggplant and corn, and cook 5 minutes more. Season with salt, if desired. Transfer to bowl, and stir in cheese.
  2. Stuff each chile with 1/2 cup zucchini/eggplant mixture. Secure closed with toothpicks.
  3. Whisk egg with 1/2 cup water in bowl. Spread breadcrumbs on plate.
  4. Dip chiles in egg wash. Coat with breadcrumbs. Place on baking sheet, and bake 15 to 25 minutes, or until golden.


To Make Sauce:

  1. Heat oil in saucepan over medium heat.
  2. Add onion, chili powder, and cumin, and cook 4 to 5 minutes, or until onion is

soft and spices are fragrant.

  1. Add tomatoes, and simmer 10 minutes, breaking up tomatoes with spatula or wooden spoon.
  2. Transfer to blender
  3. Add chipotle chile
  4. Blend on low speed until sauce is smooth


Serve Chiles Rellenos with sauce, cilantro, lime wedges and greek yogurt.


Nutrition Facts:

310 Calories; 14 g Protein; 10 g Total Fat; 28 g Carbohydrates; 41 mg Cholesterol; 248 mg Sodium; 4 g Fiber


Recipe adapted from Vegetarian Times, October 2010 p.74. “Baked Chiles Rellenos with Smoky Tomato Sauce.” Available at Accessed March 3, 2014.