Recipes · Mexican · Main Courses
Chiles Rellenos
One serving has 701 kcal and 34 g protein, and at least a fifth of a woman's daily need of vitamin C (191%), phosphorus (86%), selenium (85%), riboflavin (77%), choline (77%) and cobalamin (73%). Ready in 50 minutes.
- Preparation: 30 min
- Cooking: 20 min
- Makes: 1 serving (590 g)
- Difficulty: Hard
- Diets: Vegetarian, High protein
- Contains: celery, dairy, egg, gluten
Ingredients
- 150 g Poblano peppers
- 70 g Oaxaca or Chihuahua cheese
- 100 g Egg
- 15 g Plain flour
- 20 g Vegetable oil
- 150 g Tomatoes
- 20 g Onion
- 3 g Garlic
- 60 g Vegetable broth
- 1.5 g Salt
Method
- Char the poblanos over a flame until blackened, sweat them in a bag for 10 minutes, then peel and slit them to remove the seeds.
- Stuff each pepper with cheese and close it with a toothpick.
- Blend the tomatoes, onion and garlic with the broth and simmer into a light sauce.
- Beat the egg whites to stiff peaks and fold in the yolks.
- Dust the peppers with flour, dip them in the egg and fry in hot oil until golden.
- Serve in the tomato sauce.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 701 kcal | 33% |
| Carbohydrates | 29.5 g | |
| Water | 469 mL | |
| Fiber | 5.2 g | 18% |
| Protein | 33.8 g | 70% |
| Tryptophan | 0.22 g | |
| Threonine | 0.7 g | |
| Isoleucine | 0.79 g | |
| Leucine | 1.3 g | |
| Lysine | 1.1 g | |
| Methionine | 0.43 g | |
| Cystine | 0.34 g | |
| Phenylalanine | 0.94 g | |
| Tyrosine | 0.59 g | |
| Valine | 1 g | |
| Histidine | 0.38 g | |
| Fat | 50.2 g | |
| Monounsaturated | 17.3 g | |
| Polyunsaturated | 10.9 g | |
| Docosahexaenoic Acid (DHA) | 0.06 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 9.3 g | |
| Saturated | 18 g | |
| Trans-Fats | 0.04 g | |
| Cholesterol | 439 mg | |
| Calcium | 562 mg | 56% |
| Copper | 0.32 mg | 36% |
| Iron | 3.9 mg | 22% |
| Magnesium | 67.7 mg | 22% |
| Manganese | 0.52 mg | 29% |
| Phosphorus | 599 mg | 86% |
| Potassium | 884 mg | 19% |
| Selenium | 46.7 µg | 85% |
| Sodium | 1,339 mg | |
| Zinc | 4 mg | 51% |
| Thiamin (vitamin B1) | 0.34 mg | 31% |
| Riboflavin (vitamin B2) | 0.85 mg | 77% |
| Niacin (vitamin B3) | 2.8 mg | 20% |
| Pantothenic acid (vitamin B5) | 1.9 mg | 39% |
| Pyridoxine (vitamin B6) | 0.74 mg | 57% |
| Folate (vitamin B9) | 125 µg | 31% |
| Cobalamin (vitamin B12) | 1.8 µg | 73% |
| Choline | 325 mg | 77% |
| Vitamin A | 379 µg | 54% |
| Vitamin C | 143 mg | 191% |
| Vitamin D (D2 + D3) | 82 IU | 14% |
| Vitamin E | 5.9 mg | 39% |
| Vitamin K | 47.5 µg | 53% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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