Chiles Rellenos, a classic Mexican dish, highlights large chili peppers, often poblano peppers. These are filled with a savory mixture, coated in an egg batter, and fried to a golden hue.

It’s known for its contrast of flavors and textures, with the mild heat of the peppers complementing the rich and flavorful stuffing. Puebla is a State in Mexico located southeast of Mexico City.

One story suggests it was the nuns in Puebla that first invented the dish.  Here’s a detailed breakdown of the dish, including its preparation, variations, and necessary cookware.

Preparation and Ingredients

For the Filling

• 4-6 large poblano peppers (or other mild chili peppers)
• 1 cup cooked and shredded meat (beef, chicken, or pork) or beans for a vegetarian option
• 1 cup cheese (queso fresco, Monterey Jack, or a similar melting cheese)
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1-2 tomatoes, diced
• 1/2 cup corn kernels (optional)
• Salt and pepper to taste
• Olive oil for sautéing

For the Egg Batter

• 4 large eggs, separated
• 1/4 cup all-purpose flour
• Salt

For the Sauce

• 2 cups tomato sauce or salsa roja
• 1-2 cloves garlic, minced
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Olive oil for sautéing

Cookware

• Baking sheet  For roasting the peppers.
• Skillet  For sautéing the filling and making the sauce.
• Mixing bowls  For separating the egg yolks and whites and preparing the egg batter.
• Deep frying pan or skillet  For frying the stuffed peppers.

Instructions

1. Roasting the Peppers

• On a baking sheet, roast the poblano peppers under a broiler or over an open flame until their skin becomes charred and blistered evenly.
• Transfer the roasted peppers to a plastic bag or a covered bowl and let them steam for about 10-15 minutes. This will make it easier to remove the skin.
• Remove the skin from the peppers, cut a lengthwise slit, and extract the seeds and membranes, ensuring the peppers remain whole.

2. Preparing the Filling

• In a skillet, heat olive oil over medium heat. Sauté the chopped onion and minced garlic until translucent.
• Mix in the diced tomatoes and corn (if using) and heat until soft.
• Stir in the cooked and shredded meat (or beans) and season with salt and pepper. Cook for a few minutes until everything is well combined.
• Stuff each roasted pepper with the meat and vegetable mixture, then insert a strip of cheese into each one.

3. Making the Egg Batter

• Beat the egg whites in a mixing bowl until you achieve stiff peaks.
• Beat the egg yolks in a separate bowl. Next, fold them into the egg whites with the flour and a pinch of salt, blending to create a smooth batter.

4. Frying the Stuffed Peppers

• In a deep frying pan or skillet, heat enough oil to submerge the stuffed peppers.
• Dip each stuffed pepper into the egg batter, ensuring it’s coated evenly, and carefully place it in the hot oil.
• Fry the peppers until they turn golden brown and the egg batter is fully cooked, taking about 3-4 minutes on each side, then let them drain on paper towels.

5. Making the Sauce

• In a separate skillet, heat olive oil over medium heat. Sauté the minced garlic until fragrant.
• Add the tomato sauce or salsa roja, dried oregano, and season with salt and pepper. Simmer for a few minutes until the sauce is heated through.

6. Serving

• Place the fried stuffed peppers on a serving plate and pour the tomato sauce over them.
• Chiles Rellenos are typically served hot, garnished with additional cheese, crema (Mexican sour cream), and chopped cilantro.

Variations

• Vegetarian Chiles Rellenos  uses beans, cheese, or a vegetable-based filling instead of meat.
• Seafood Chiles Rellenos  Stuff the peppers with shrimp, crab, or fish for a seafood twist.
• Nogada Sauce  For a twist known as Chiles en Nogada, use a creamy walnut sauce (salsa de nogada) instead of tomato sauce to top the stuffed peppers.
• Baked Chiles Rellenos  For a healthier option, bake the stuffed peppers in the oven rather than frying them.

Nutritional value

The nutritional value can vary based on specific recipes, portion sizes, and the particular ingredients and their quantities.

Here’s a general breakdown for a typical serving size (one stuffed chili pepper) –

Nutritional Value of Chiles Rellenos

1. Calories – 250-350 kcal
2. Protein – 10-15g
3. Total Fat – 15-25g
   • Saturated Fat – 6-10g
   • Monounsaturated Fat – 5-8g
   • Polyunsaturated Fat – 1-3g
4. Carbohydrates – 15-25g
   • Sugars – 3-6g
   • Dietary Fiber – 2-4g
5. Cholesterol – 50-100mg (mainly from the batter and any meat filling)
6. Sodium – 300-600mg (can be higher if the sauce or filling contains added salt)
7. Potassium – 200-400mg
8. Calcium – 150-250mg (if stuffed with cheese)
9. Iron – 1-2mg

Some notes

• Chiles Rellenos is high in fat due to the frying process.
• If the chili is stuffed with cheese, it will be higher in calcium and potentially saturated fat.
• The protein content comes from both the cheese and/or meat filling.
• Serving it with a tomato-based sauce can add additional vitamins and minerals but might also add sodium.

Please note that this is a general estimate, the actual nutritional values can differ based on the specific recipe and preparation method.

If health or caloric intake is a concern, consider versions of the dish that are baked instead of fried or that use leaner fillings. Always consult with specific recipes or restaurants for precise nutritional information.

Conclusion

Chiles Rellenos are a delightful and satisfying Mexican dish that showcases the country’s love for combining flavors and textures. The crispy exterior of the egg batter complements the rich and savory filling, making it a favorite in Mexican cuisine.

Mexican Dishes