Chiles rellenos are traditionally stuffed with cheese and beef, dipped in an egg batter and fried. This lighter non-meat version is baked but still crispy, cheesy and filling. Makes 6 servings.
Roast 6 Anaheim chiles over a flame to char and blister the outer skin (alternatively roast chiles on a foil-lined baking sheet under broiler for three to five minutes). Let chiles cool, then peel off outer skin. Cut a 3-inch slit along chiles and remove seeds with a spoon. Preheat oven to 425 degrees.
In a large skillet, heat 2 teaspoons oil; saute 1 cup diced onion, 1 cup diced zucchini and ½ cup fresh or frozen corn kernels until soft. Season with a pinch each of salt, ground cumin and chile powder. Transfer to a bowl and stir in 1 cup shredded cheddar or Monterey Jack cheese and ½ cup chopped fresh cilantro. Spoon about ½ cup mixture into each chile and close with toothpicks.
Dip each stuffed chile in a mix of 1 large egg and ½ cup water. Next, dip chiles in 1 cup panko breadcrumbs, turning to coat all sides. Place on a baking sheet and bake 15 to 25 minutes, until golden. Heat 1½ cups low-sodium spaghetti sauce. Serve each chile with ¼ cup warm sauce.
Nutrient Facts per serving (1 chiles rellenos and ¼ cup sauce): calories: 189, total fat 9 g, saturated fat 4 g, carbs 20 g, dietary fiber 4 g, sugar 9 g, sodium 209 mg, protein 8 g