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Quinoa-Stuffed Poblano Chiles




Source of Recipe


Cooking Light, JULY 1996






Recipe Introduction


Quinoa originated in the South American Andes and was honored by the Incas as the "mother of all grains." It has a very high protein content, making quinoa a popular choice for current-day vegatarians and other health-conscious cooks. This dish combines the staple grain with other common Latin American ingredients, such as poblano chiles, jalapeños, and cilantro.





List of Ingredients



• 4 (5-inch) poblano chiles
  
• 1 1/2 cups water
  
• 3/4 cup uncooked quinoa
  
• Cooking spray
  
• 1/2 cup chopped green bell pepper
  
• 1/2 cup chopped red bell pepper
  
• 1/2 cup chopped onion
  
• 2 teaspoons minced seeded jalapeño pepper
  
• 2 garlic cloves, minced
  
• 2 tablespoons unsalted pumpkin seed kernels
  
• 1/2 cup minced green onions
  
• 1 tablespoon minced fresh or 1 teaspoon dried cilantro
  
• 1 tablespoon low-sodium soy sauce
  
• 1 tablespoon lime juice
  
• 2 cups tomato juice
  
• 1 cup (4 ounces) shredded reduced-fat sharp cheddar cheese
  






Instructions



1. Preheat oven to 350°.
   
2. Cut chiles in half lengthwise; remove stems and seeds. Set aside. Combine water and quinoa in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 13 minutes or until liquid is absorbed. Set aside.
   
3. Spray a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add bell peppers, onion, jalapeño pepper, and garlic; sauté 2 minutes. Add pumpkin seed kernels; saute 2 minutes. Remove from heat; stir in quinoa, green onions, cilantro, soy sauce, and lime juice. Spoon 1/3 cup quinoa mixture into each chile half.
   
4. Pour tomato juice into a 13 x 9-inch baking dish; place stuffed chiles in dish. Cover and bake at 350° for 20 minutes. Sprinkle cheese over chiles; bake, uncovered, an additional 10 minutes or until cheese melts and chiles are thoroughly heated. Spoon tomato juice over chiles.
   






Final Comments


Yield: 4 servings (serving size: 2 stuffed chile halves)


Nutritional Information
Calories:329 (26% from fat)
Fat:9.6g (sat 4.3g,mono 2.5g,poly 2.2g)
Protein:20.4g
Carbohydrate:47.9g
Fiber:7g
Cholesterol:19mg
Iron:7.4mg
Sodium:787mg
Calcium:347mg