Nutrition Facts on Chili Rellenos

Nutrition Facts on Chili Rellenos
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The chili relleno is a quintessential favorite of Mexican cuisine. A dish originally hailing from the Mexican city of Puebla, the chili relleno is made by freshly roasting a mild green chili pepper before stuffing it with a filling of cheese or meat. Outside of Mexico, the most common version features a filling of melted cheese, traditionally queso fresco or the more common, Monterey jack. Once the chili has been roasted and filled, it is dredged in a batter made from eggs and flour before being deep fried in oil. The batter puffs as it is fried, creating a golden brown breading that encases the stuffed chile. The dish is typically finished with a tomato or tomatillo sauce or a chile-based salsa.

Chili rellenos may be one of the most popular Mexican entrees out there, but before you head for your favorite cantina, consider the facts regarding chile rellenos nutrition. Many consider chili rellenos to be a comfort food, and like many of its counterparts, the traditional chili relleno doesn’t skimp on fat and calories. This guide will take a close look at traditional chili rellenos nutrition versus a recipe for a more healthful alternative.

Chili Rellenos

Tomatillos by Michael Korcuska

Le Creuset by Ming-Yen Hsu

Nutrition for Classically Prepared Chili Rellenos

Chili rellenos is a menu staple at Mexican restaurants everywhere. One restaurant that serves up a classic chili relleno is the popular chain, Chevy’s. The following nutrition information for a single chili relleno from Chevy’s restaurant was provided by the Live Strong website:

  • Calories 260
  • Total Fat 30g
  • Total of Daily Fat Allowance 46%
  • Saturated Fat 14g
  • Total of Daily Saturated Fat Allowance 70%
  • Cholesterol 105mg
  • Total of Daily Cholesterol Allowance 35%
  • Sodium 320mg

A single Chevy’s chili relleno provides a whopping 30 grams of fat, with 14 grams of that total being the dreaded saturated fat. Consider the fact that most restaurants serve 2 chili rellenos per order with a side of rice and beans, and it is easy to see why you may want to turn to a healthier version of the classic dish.

A Lower Fat Alternative to the Classic Chili Relleno

There are several ways to lower the fat content and improve the chili relleno nutrition. Here are a few tips for easy modification:

  • Try swapping out the regular Monterey jack cheese filing with a reduced fat cheese.
  • Skip the deep fried batter and dredge the chili in an egg wash followed by a breading of cracker crumbs or breadcrumbs before baking them in the oven.
  • Another way to avoid the fat and calories of deep-frying, is to prepare the chili relleno in casserole form.

This recipe for a low fat chili relleno casserole provided by the website Peer Trainer, offers all of the taste of a classic chili relleno without the high fat guilt.

Low Fat Easy Cheesy Chili Relleno Casserole

Ingredients:

  • 12 oz. whole green chilis
  • 1 cup evaporated skim milk
  • 4 egg whites
  • 1/3 cup all purpose flour
  • 2 cups finely shredded reduced-fat Montery jack cheese
  • 2 cups finely shredded reduced fat sharp cheddar cheese
  • 8 oz. tomato or tomatillo sauce

Directions:

  1. Preheat oven to 325 degrees.
  2. Use a non-stick spray to lightly coat a 1.5 quart casserole dish.
  3. Slice the chilis lengthwise before rinsing them and discarding their seeds.
  4. With a wire whisk, beat together the egg whites, flour and milk until smooth and frothy.
  5. In a separate bowl, combine the two cheeses, setting aside ½ cup of the cheese to use for the top of the casserole.
  6. To assemble the casserole, layer the chilis, the egg mixture and the cheeses alternatively.
  7. Finish the top of the casserole with the 8 ounces of tomato or tomatillo sauce before baking for 30 minutes.
  8. Sprinkle the remaining cheese on top of the casserole and continue to bake for an additional 25 minutes or until set in the middle.

This chili relleno casserole yields 6 servings. The following fat and calorie nutrition information is per serving:

  • Calories 288
  • Total Fat 8g
  • Total of Daily Fat Allowance 12%
  • Saturated Fat 0g
  • Cholesterol 26mg

Summary

Chili rellenos is a classic Mexican comfort food that is typically high in fat when prepared using traditional methods. By taking the same basic flavors of the chili relleno and combining them in a newer, healthier way, it is possible to reduce the fat by nearly 22 grams per serving. The new spin on the old chili relleno classic will allow Mexican food lovers to enjoy an updated take on this old favorite without the guilt of a grande sized serving of fat.

Sources

https://www.livestrong.com/thedailyplate/nutrition-calories/food/chevys/chile-relleno/

https://mexican.food.com/recipe/traditional-chiles-rellenos-181981

https://www.peertrainer.com/DFcaloriecounterB.aspx?id=6989

Photo credit: “Tomatillos” by Michael Korcuska

https://www.flickr.com/photos/mkorcuska/4285161011/

Photo credit: “Chiles Rellenos” by Sleepy Neko

https://www.flickr.com/photos/ejchang/871877120/

Photo credit: “Le Creuset” by Ming-Yen Hsu

https://www.flickr.com/photos/myhsu/3147727290/