Pollo Relleno

Pollo Relleno

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From: Diabetic Living Magazine

In this pollo relleno recipe, the chicken is stuffed with poblano pepper, aromatic vegetables, Cajun seasoning and Monterey jack cheese. An herby-cornmeal crust provides a nice crispy texture!

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1 cup finely chopped fresh poblano chile peppers (about 2) (see Tip)
  • ⅔ cup finely chopped onion
  • ½ cup finely chopped celery (1 stalk)
  • 1 teaspoon olive oil
  • 2 tablespoons snipped fresh parsley
  • ⅛ teaspoon Cajun seasoning
  • ⅛ teaspoon dried oregano, crushed
  • 4 medium skinless, boneless chicken breast halves (about 1½ pounds total)
  • ¼ cup cornmeal
  • ½ teaspoon Cajun seasoning
  • 2 egg whites
  • ½ cup shredded Monterey Jack cheese (2 ounces)
  • Nonstick cooking spray

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 375°F. In a saucepan cook poblano pepper, onion and celery in 1 teaspoon oil over medium-high heat until tender. Stir in parsley, the ⅛ teaspoon Cajun seasoning and the oregano. Set aside.
  2. Place each chicken breast half between two pieces of plastic wrap. Using the flat side of a meat mallet, lightly pound each chicken breast half to about ¼ inch thick. Remove plastic wrap.
  3. In a shallow dish combine cornmeal and the ½ teaspoon Cajun seasoning. Place egg whites in another dish; beat lightly.
  4. For each roll, spread about ¼ cup of the vegetable mixture near an edge of the chicken breast. Sprinkle with 1 tablespoon of the cheese. Fold in the side edges; roll up from edge with the vegetable mixture.
  5. Dip rolls into egg whites and coat with cornmeal mixture. Place rolls, seam side down, in a greased foil-lined shallow baking pan. Coat with cooking spray. Bake, uncovered, for 35 to 40 minutes. Sprinkle chicken with remaining ¼ cup shredded cheese. Bake about 5 minutes more or or until chicken is no longer pink (170F). To serve, transfer chicken to four serving plates.
  • Tip: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.
  • Serve with Greens and Couscous and steamed carrot sticks.

Nutrition information

  • Serving size: 1 chicken breast half
  • Per serving: 328 calories; 9 g fat(4 g sat); 1 g fiber; 14 g carbohydrates; 45 g protein; 25 mcg folate; 110 mg cholesterol; 2 g sugars; 660 IU vitamin A; 153 mg vitamin C; 153 mg calcium; 3 mg iron; 243 mg sodium; 698 mg potassium
  • Nutrition Bonus: Vitamin C (255% daily value)
  • Carbohydrate Servings: 1
  • Exchanges: 6 lean protein, 1 starch

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