Quinoa-Stuffed Poblano Chilis
By sheilaolim
Nutritional Information
Calories: 329
Calories from fat: 26%
Fat: 9.6g
Saturated fat: 4.3g
Monounsaturated fat: 2.5g
Polyunsaturated fat: 2.2g
Protein: 20.4g
Carbohydrate: 47.9g
Fiber: 7g
Cholesterol: 19mg
Iron: 7.4mg
Sodium: 787mg
Calcium: 347mg
- 4
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
Preparation
Step 1
Preheat oven to 350°.
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.
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.
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.