From EatingWell: January/February 2010
Spicy peppers get a cooldown from the creamy bean-and-cheese filling in our healthier version of jalapeño poppers.
- 12-18 whole fresh jalapeño
- 1 cup nonfat refried beans
- 1 cup shredded Monterey Jack or extra-sharp Cheddar cheese
- 1 scallion, sliced
- 1 teaspoon salt, divided
- 1/4 cup all-purpose flour
- 2 large eggs
- 1/2 cup fine cornmeal
- Olive oil or canola oil cooking spray
- Make a small slit on one side of each pepper. Place the peppers in a large microwave-safe dish. Cover and microwave on High until just softened, about 5 minutes.
- Meanwhile, combine refried beans, cheese, scallion and 1/2 teaspoon salt in a small bowl.
- When the peppers are cool enough to handle, scrape out the seeds with a small spoon (a 1/4-teaspoon measuring spoon works well). Fill each pepper with about 1 tablespoon of the bean filling, or until the pepper is full but not overstuffed (the amount will depend on the size of the pepper). Close the pepper around the filling.
- Preheat oven to 450°F. Coat a large rimmed baking sheet with cooking spray.
- Place flour in a shallow dish. Lightly beat eggs in another shallow dish. Combine cornmeal and the remaining 1/2 teaspoon salt in a third shallow dish. Roll each stuffed pepper in flour, shaking off any excess. Dip in egg and let any excess drip off. Then roll in the cornmeal mixture. Place the peppers on the prepared baking sheet. Generously coat all sides of each pepper with cooking spray.
- Bake for 5 minutes. Turn each pepper over and continue baking until hot and the filling starts to ooze in a few spots, about 5 minutes more.
Tips & Notes
- Make Ahead Tip: Cover and refrigerate the filling (Step 2) for up to 1 day.
- Kitchen tip: Touching hot peppers can “burn” your hands. Wear rubber gloves or wash your hands thoroughly after handling them.
- Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.
Per popper: 87 calories; 4 g fat (2 g sat, 1 g mono); 39 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 5 g protein; 2 g fiber; 419 mg sodium; 119 mg potassium.
Carbohydrate Servings: 1/2
Exchanges: 1/2 starch, 1/2 high-fat meat
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- Ease of Preparation
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- 45 minutes or less
- 8 or more
- Super Bowl
- January/February 2010