Thursday, September 20, 2012

Kitchen Sink Chile Rellenos - Low Carb Tex-Mex Goodness

Hard to believe Chile Rellenos are Low Carb

Low Carb Oven - Roasted Kitchen Sink Chile Rellenos
taste perfectly sinful!
Well kiddy troopers, I solved the dilemma of which comes first the Asian Dino Wing or Kitchen Sink Chile Rellenos by publishing these two post simultaneously! Crafty!

I will try to get back to post more images on how to make these, but I’m pretty pressed for time right now. It’s likely you will not see me much over the next couple of weeks. I’m having the first of 3 to 4 reconstructive surgeries starting next Tuesday. The first surgery will be a big one at somewhere around 7-8 hours long. They will be taking 2 muscles from my shoulders and implanting them into my chest wall so that there is living muscle capable of holding up my implants. I don’t have any muscles left cuz they took it all
during the mastectomy. They put cadaver implants in to hold the expanders but after radiation, those are dead and must be replaced with living tissue.

While he’s messin' around in there, he will also release the muscle and scar tissue that has built up and has affected my range of motion on my left side (formerly occupied by Ginger and company). I’ve also asked that he make me a pianist post-surgery. That will be a tricky feat of strength as I’m not one presently.

A few of the ingredients in KSH - a great low carb leftover!
The KSCR (Kitchen Sink Chile Relleno) is higher carb at about 10g Net Carbs per chile relleno. But it’s still one of the lowest carb rellenos you will find! You can reduce those carbs by omitting the Kitchen Sink Hash.

Make the rellenos and the tomatillo sauce and then opt to do a lower carb filling like taco meat or roast and cheese and tiny bit of onion. It doesn’t take much!

They pack a wallop of nutrition, too. Poblanos are super high in vitamin C and B vitamins (all except B12 which comes primarily from meats), magnesium and potassium. So eat your poblanos, mkay?

Oven baking makes these low carb chile rellenos EASY!
 I think this is a winner recipe. I LOVE the oven baking. Couldn’t be easier. No big smells left to stink up the place. Perfection. Next time I will rogue it up a bit by adding 1 spoon of medium corn meal and seeing if it adds to the crunch. That was the only thing missing, I wanted even more crunch. But the flavors…dang! If you don’t have that Tomatillo Sauce in your freezer, shame on you. Go make it now. It’s that good!

I will try to get back here later to add more photos with a step by step guide, but I wanted to get these two recipes out to you before I leave on Tuesday.

Hugs and have an awesome couple of weeks!

Kitchen Sink Chile Rellenos - Oven Baked

Full Recipe: $10.00
Per serving: $2.50 each

Serving Size: 1 Chile Relleno                       Yield: 4 Chile Rellenos 
Preparation Time: 30 Minutes
Cooking Time: 45 Minutes
Start to Finish Time: 1 Hour 15 Minutes
Difficulty: So easy, especially if you make them from leftover ingredients!

This recipe changes with whatever you have handy in your fridge! It features a hodge-podge veggie hash that's so good, it works on its own as a side dish or add it into your favorite recipe and go to town! These chile rellenos have been healthified!

Oven-Roasted Chile Relleno plate with an easy side salad
avocado and sour cream. Use Greek yogurt if you want!
1 cup  Tex-Mex kitchen sink hash (Recipe Follows)
1 pound  poblano peppers -- 4 large chiles (about 4oz each, cleaned)
4 ounces  goat cheese, soft
2  large  egg whites
¼ cup  pork rind crumbs
¼ cup  parmesan cheese
6   olive oil spray
1 cup  Tex-Mex Tomatillo Sauce
4 ounces  sirloin steak, trimmed -- or ground beef or leftover roast
4 ounces  Monterrey jack cheese -- reserved
For Garnish:½   avocado
½ cup  sour cream

Preheat oven to 450°. Line baking sheet with non-stick aluminum foil.

Wash and roast the skins of poblano peppers in order to easily remove the tough, inedible outer skins. This is easily done outside over an open flame. Roast chiles over high heat (or ignite). Keep turning until all sides are charred. If you miss a step, don't worry. No problemo. The goal is to roast the outer skin without completely making mush out of the flesh of the chile.

(If you don’t have an outside grill, you can broil these on the top rack of your broiler. Turn frequently. There will be smell involved!)

Place roasted charred chiles into a paper bag or zip top plastic bag. I put them into a Pyrex casserole with lid because I don't want to use paper or plastic next to the hot chiles.) After chiles have cooled, the steam will have loosened the skin, making it possible to easily remove it. Rinse chiles under water ONLY if you have to, but it will remove flavor as well.

Grate Monterrey jack cheese and portion goat cheese into 4 servings. Chop up leftover meats and reserve. YOI on the meat (You Own It!). We tend to use any meat that's leftover and looking suspicious! I have never found a type of meat that doesn't taste great in this dish.

We use leftover Kitchen Sink Hash as part of the filling. Feel free to use any sautéed veggie that's leftover or lurking in the fridge.

Split the roasted poblanos lengthwise down one side. Carefully remove the seeds. Use gloves, some of these babies are hot and will chemically burn your hands. Stuff chiles with goat cheese and whatever veggie or meat filling you desire. (I reserve the leftover meat to top the chiles as opposed to stuffing them, unless I'm making a meat rellenos). Press the open edges of the chile together so that it's close to being sealed.
Roll stuffed poblanos in beaten egg whites. Sprinkle with pork rind and parmesan mixture. An empty Tone's spice container is a perfect way to sprinkle on the crumb coating. Get the crumbs pressed onto the chiles on all sides.

Spray stuffed and coated chiles with olive oil spray. Place on a non-stick foil lined baking sheet. Roast at 450° for 30 minutes or until crust is golden and cheese is melted inside and center is piping hot! That may take 45 minutes - 1 hour if you are starting with cold fillings. The flesh of the chile should also be tender. Pierce flesh with a knife. You will be able to feel if they are tender.

Once chiles are done, top each with leftover meat a 1/4 cup of Tomatillo Sauce (remember you made it and have it hangin' out in the freezer). Top with shredded Monterrey jack cheese.

Return to baking sheet and place on top rack of oven. Turn broiler to high and broil chile rellenos until cheese is melty and starting to brown in spots. Remove from oven and serve 1 chile rellenos per person.

Garnish with sliced avocado and sour cream. Serve piping hot.

Per Serving: 458 Calories; 34g Fat; 25g Protein; 14g Carbohydrate; 4g Dietary Fiber; 88mg Cholesterol; 604mg Sodium; 10g Net Carbs.

Serving Ideas: Serve with a side salad. Radishes and vinaigrette go great with this dish.

SUSIE T’s NOTES: We have never been a big proponent of the type of chile rellenos with the whipped merengue batter. The eggy taste gets to be a little much for us. We've preferred to have cornmeal coated and pan fried rellenos of any variety and with few exceptions, any sauce. My personal favorite type of sauce is of the green variety - either tomatillo or green chili. Brown chili gravy follows closely behind the green persuasions.

These are pretty awesome. The crust could be crispier and you could probably get away with adding 2 tablespoons (1/8c of coarse or medium grind cornmeal or ground up popcorn) to you coating without having a huge blood sugar spike or without leaving ketosis but YMMV (your mileage may vary). Oven roasting these chiles makes chile rellenos painless.

The only slightly PIA part of the whole recipe is roasting the poblanos. But I think they freeze "ok" - not great - but close enough for government work and family. I wouldn't serve them to guests, but for a weeknight meal, there's no reason you can't roast a huge batch of poblanos and then freeze them for later use. Then you just take out the portions you need, defrost them, take off the tough outer skin and seed 'em. Stuff them and you're almost there!
Don’t be dissuaded by the net carbs in the rellenos. You can easily reduce the number of net carbs in the dish by limiting how much of the kitchen sink veggies you use. To keep the carbs lower, you can use a meat or cheese filling, or limit it to something very low carb like spinach and mushrooms or zucchini.

Tex-Mex Kitchen Sink Vegetable Hash

Cost per Recipe: $4.31
Cost per 1/2 cup Serving: $0.72

Serving Size: 6                                  Yield: 3 Cups    
Preparation Time: 20 Minutes
Sauté Time: 10 Minutes
Start to Finish: 30 Minutes
Difficulty: Must be allowed to use sharp objects

What do you do when good veggies threaten to go bad? You make a Tex-Mex hash out of them and use that hash as a base for so many recipes from omelets to Chile Rellenos! Makes great leftovers.
Kitchen sink veggie hash makes short work of
good veggies threatening to go bad. The leftovers
work as an ingredient in so many dishes!

Ingredients3 cloves    garlic
4 ounces   radish
1 cup    mushroom
1 cup    yellow squash or zucchini squash
1/8 cup    red onion -- (or yellow onion)
1/8 cup    flat leaf parsley
2 tablespoons   olive oil
1/8 teaspoon   coriander seed -- toasted and ground
¼ teaspoon   cumin powder
¼ teaspoon   kosher salt
¼ teaspoon   black pepper -- freshly ground
½ cup    green onion
1/8 cup    jalapeno pepper, whole -- fresh, chopped with seeds
6 ounces   spinach leaves -- baby spinach preferred
½ cup    tomato -- diced

Wash and dry veggies and parsley. Peel and thinly slice garlic cloves. Dice all veggies to a uniform small size, about 1/4 inch dice.

Add olive oil to a medium sized non-stick sauté pan. Add seasonings, salt and pepper. Sauté all veggies except green onions, jalapeno, tomato and spinach on high heat. Don't turn too often. You will smell when the veggies need to be turned because you will notice a "brown smell".  That smell tells you the veggies are toasting and taking on color, which is what you want. If you stir too often, you will end up never letting the liquid evaporate from the pan and will end up boiling your vegetables. They'll taste good, but won't have a complexity that browning them adds.

Add chopped green onions and jalapeno in the last 5 minutes of cooking. Add baby spinach and allow the residual heat from the pan to wilt it. Add chopped tomato and remove from heat.

Per Serving: 64 Calories; 5g Fat; 2g Protein; 5g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 101mg Sodium; 3g Net Carbs

Serving Ideas: Tex-Mex Kitchen Sink Hash works as a delicious side dish with any meat or as a breakfast side dish for scrambled eggs. It makes a tasty alternative to high carbage potatoes in breakfast tacos, chile rellenos, and Tex-Mex cheese omelets! Combine Tex-Mex Kitchen Sink Hash with ground beef or Meat Base 1 for a delicious stuffing for bell peppers and squash.

SUSIE T’s NOTES:Four Forks. Kitchen sink hashes arise when good veggies threaten to go bad! It's an occasion for you to make this dish your own. YOI (You Own It). There's no right or wrong. Use any spice combination or any vegetable combination. You don't care for a particular veg? Omit it! You prefer Italian over Tex-Mex, change the spices out for basil, oregano and thyme. It's a versatile recipe and one where there is no need to use a measuring spoon. The amounts shown here give you an idea of quantity and a frame of reference for nutritional values.



  1. Was thinking of you and had to come check and see if things were on schedule. Hope all goes well with the surgery Susie and we see you back here soon! Take good care of yourself!

    1. Thanks Patty! Sorry I haven't been there to hang out at your awesome site! Thanks for the well-wishes. This time on Tuesday, I'm hoping things will be all over cept the healin'!

      Take care hon!


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