Healthy Recipes: Hot Chile Grilled Cheese

ምርት፡ 4 ምግቦች

አገልግሎቶች፡- 4

የዝግጅት ጊዜ፡- 30 ደቂቃዎች

ጠቅላላ ጊዜ፡- 30 ደቂቃዎች

የምግብ አዘገጃጀት መግለጫ፡-

This deconstructed version of a chile relleno turned sandwich packs some heat and an ooey-gooey filling. We like the flavor of sourdough, but any kind of bread will work well. Serve with: Coleslaw and sliced pineapple.

የምግብ አዘገጃጀት ንጥረ ነገሮች:

1. 4 poblano peppers (see Note)
2. 1 14-ounce can pinto beans, preferably low-sodium
3. 3 tablespoons prepared salsa
4. 1/8 የሻይ ማንኪያ ጨው
5. 1/2 cup shredded Monterey Jack or Cheddar cheese
6. 2 tablespoons low-fat plain yogurt
7. 3 scallions, sliced
8. 2 tablespoons chopped fresh cilantro
9. 8 slices sourdough bread

የምግብ አዘገጃጀት ደረጃዎች፡-

1. Place peppers in a microwave-safe bowl, cover with plastic wrap and microwave on High until soft, 3 to 4 minutes. Let stand, covered, until cool enough to handle.
2. Meanwhile, combine beans, salsa and salt in a medium bowl. Mash the beans with a fork until they begin to form a paste (some can remain whole). Combine cheese, yogurt, scallions and cilantro in a small bowl.
3. When the peppers are cool enough to handle, slice each one in half lengthwise and remove the stem and seeds.
4. Heat a panini maker to high. (No panini maker? See Stovetop Variation, below.)
5. Spread 1/3 cup of the bean mixture on each of 4 slices of bread. Top with a heaping tablespoon of the cheese mixture. Place 2 pepper halves over the cheese. Cover with the remaining slices of bread.
6. Grill the sandwiches in the panini maker until golden brown and through, about 4 minutes. Cut in half and serve immediately.

የምግብ አዘገጃጀት ምክሮች እና ማስታወሻዎች፡-

1. Stovetop Variation: Place four 15-ounce cans and a medium skillet (not nonstick) by the stove. Heat 1 teaspoon canola oil in a large nonstick skillet over medium heat. Place 2 sandwiches in the pan. Place the medium skillet on top of the sandwiches, then weight it down with the cans. Cook the sandwiches until golden on one side, about 2 minutes. Reduce the heat to medium-low, flip the sandwiches, replace the top skillet and cans, and cook until the second side is golden, 1 to 3 minutes more. Repeat with another 1 teaspoon oil and the remaining 2 sandwiches.
2. Note: Dark green poblano peppers, smaller than a bell pepper but larger than a jalapeño, can be fiery or relatively mild; there’s no way to tell until you taste them. Find them near other fresh peppers at most large supermarkets.

የምግብ አዘገጃጀት አመጋገብ:

በእያንዳንዱ አገልግሎት፡ 415 calories; 6 g fat (3 g sat, 1 g mono); 13 mg cholesterol; 70 g carbohydrate; 0 g added sugars; 19 g protein; 9 g fiber; 761 mg sodium; 307 mg potassium

የተመጣጠነ ምግብ ጉርሻ; Vitamin C (163% daily value), Folate (39% dv), Iron (20% dv).

4 Carbohydrate Servings

ልውውጦች፡ 3 1/2 starch, vegetable, 1 medium-fat meat