Lucas Delgado
Chile Relleno is a popular Mexican dish of poblano peppers stuffed with cheese and meat, or beans, and fried in an egg batter. The nutritional value of this dish varies depending on the ingredients used and the method of preparation. For example, the number of carbs in a chicken chile relleno can differ based on the recipe and the size of the serving.
| Characteristics | Values |
|---|---|
| Calories | 217-470 |
| Net Carbs | 4-9.9g |
| Total Carbs | 7-23.5g |
| Fat | 16.4-21.2g |
| Protein | 8.2-14.1g |
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What You'll Learn
Chilli Relleno is a Mexican dish
Chilli Relleno, or "stuffed chilli" in Spanish, is a Mexican dish that originated in the city of Puebla. It is made by stuffing a poblano pepper, or another type of chilli pepper, with cheese and sometimes meat, and then coating it in an egg batter before frying it. The peppers are typically roasted or blistered first, and then stuffed with cheese such as Oaxaca, Monterey Jack, or cheddar. The egg batter is made by whipping egg whites until they form peaks and then folding in the yolks. The stuffed and coated peppers are then fried in oil until golden brown and crispy.
While the traditional recipe does not include meat, some variations include shredded beef or chicken. Chilli Relleno can be served alone or with a tomato sauce, and it is often accompanied by salsa or sour cream. It is a popular dish in Mexico and the United States, and it can be made more or less spicy depending on the type of chilli pepper used.
In terms of nutritional content, a typical Chilli Relleno pepper has 380 calories, 29g of fat, 7g of carbohydrates (4g net carbs when subtracting 4g of fibre), and 25g of protein. It is also gluten-free and can be made vegetarian by leaving out the meat and adding more cheese.
There is also a soup variation of the dish, which includes roasted poblano peppers, chicken, and cheese in a creamy broth. This soup has a similar flavour profile to the traditional Chilli Relleno but is lower in carbohydrates, with only 5.5g of net carbs per cup of soup. It is a popular choice for those following a keto diet.
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It's made with poblano peppers
Chicken chilli relleno is a Mexican dish made with poblano peppers, which are large, heart-shaped, and dark green. They can vary in spiciness, and when dried, they are called ancho chillies. To roast poblano peppers, you can place them on a gas flame or under an electric broiler in the oven. Roast them until they are completely blackened but not burnt, which should take about 5 minutes. After roasting, wrap the peppers in a clean kitchen towel and place them in a paper bag. Allow them to sweat for about 15 minutes before removing the blackened skin, piercing the pepper, and removing the seeds.
Once the peppers are prepared, they can be stuffed with a variety of fillings. A classic chicken chilli relleno recipe includes a filling of shredded chicken, cumin, chilli powder, garlic, cheese, salt, and pepper. Another option is to stuff the peppers with chicken picadillo, a sweet and savoury mixture. The peppers are then coated in a fluffy egg batter and fried. The egg batter is made by whisking egg whites until stiff peaks form and then slowly incorporating the yolks. Before dipping the peppers in the batter, they are coated in a thin layer of seasoned flour, which helps the batter stick.
Chicken chilli relleno can also be served with a cilantro cream sauce, made with full-fat cream cheese for extra creaminess. This sauce can be served warm and spooned over the fried peppers. Chile rellenos are a popular Mexican dish, and the poblano pepper is the most commonly used variety for this recipe. They are typically mild and not spicy, but other types of peppers can be used for a spicier dish.
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It's stuffed with cheese and meat/beans
Chile Relleno is a popular Mexican dish that features poblano peppers stuffed with cheese and meat/beans and is fried in an egg batter. The dish is often served with rice and chicken, and can also be made into a soup.
When it comes to the nutritional content of Chile Relleno with meat and beans, the dish is relatively low in carbohydrates. While the exact carb count can vary depending on the specific ingredients and proportions used, one source estimates that Chiles Rellenos filled with meat and cheese contain approximately 7.3% carbs, which equates to about 21 grams of carbohydrates in a 293-calorie serving.
It's worth noting that the carb count can increase significantly when Chile Relleno is served with additional carbohydrate-rich ingredients, such as rice, beans, or a wrap. For example, a Chile Relleno burrito with beans, cheese, sour cream, and a wrap can range from 600 to 700 calories in total.
However, there are ways to make lower-carb variations of the dish. For instance, the Chile Relleno Soup made with roasted poblano peppers, chicken, and cheddar cheese has only 5.5 grams of net carbs per cup, making it a popular keto-friendly option. This soup skips the flour and batter typically used in the traditional dish, resulting in a creamy and flavourful soup that is still satisfying and nutritious.
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Coated in whipped eggs
Chiles Rellenos are a popular Mexican dish of poblano peppers stuffed with cheese and shredded beef or chicken. They are then coated in whipped eggs and fried. This dish is already low-carb, but some people choose to substitute coconut flour for regular flour to reduce the number of carbs even further.
To make the coating, separate the eggs and whip up the egg whites until they form soft peaks. Then, gently fold in the scrambled yolks. It is important to ensure that there is no grease in the bowl and that no yolk is mixed in with the whites, as this will prevent the eggs from whipping properly. The whipped eggs will create a fluffy coating for the peppers, similar to French toast.
When frying the coated peppers, be careful not to make them too big, as this will make them difficult to cook. Chile Rellenos can also be made into a soup by blending the roasted poblano peppers and chicken and adding cream cheese to create a creamy, keto-friendly dish with only 5.5g of carbs per cup.
While whipping egg whites can be challenging, it is not a myth. It requires the right technique and equipment, such as a stainless steel bowl, and cold eggs at room temperature. Whipping egg whites creates a light and airy texture that is essential for various recipes, such as meringue and tiramisu.
Additionally, whipped eggs can be used to coat rice grains in fried rice. By mixing raw, whipped eggs with the rice before frying, each grain of rice can be coated, creating a unique texture and flavour.
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It's gluten-free
Chile Rellenos are a Mexican dish of stuffed peppers, traditionally filled with cheese and sometimes meat, before being battered and fried. The carbs in Chile Rellenos come from the cheese, the pepper, and sometimes the beef.
Chile Rellenos are often gluten-free, but this depends on the batter used. Some recipes use a batter made from flour, which contains gluten, but others use gluten-free alternatives such as coconut flour or oat fibre. One recipe coats the peppers in whipped eggs, which is naturally gluten-free.
Some recipes for Chile Rellenos are specifically designed to be gluten-free. For example, the Chorizo Chile Rellenos recipe uses a gluten-free bake mix, and the Chile Relleno Casserole is also gluten-free.
When eating out, it is worth asking about the batter used in Chile Rellenos, as some restaurants use gluten-free alternatives, while others may use a flour batter.
Overall, Chile Rellenos can be a gluten-free dish, depending on the batter used, and there are several recipes available that are specifically gluten-free.
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Frequently asked questions
A chicken chili relleno contains around 23.5g of carbohydrates.
Yes, there is a keto chicken poblano soup recipe that is a take on the traditional chicken chili relleno. It has 5.5g of net carbs per cup of soup.
A traditional chili relleno is already pretty low-carb. You can make it even lower by substituting coconut flour for regular flour. This version has 4g net carbs.
