Tamale Peppers

Ingredients:

• 1 Tablespoon defatted chicken stock
• ½ cup chopped onion
• 1 garlic clove, minced
• 1 Tablespoon chili powder
• ½ teaspoon ground cumin
• 2 cups diced canned tomatoes, including juice (use low sodium if available)
• ½ cup yellow cornmeal
• ½ teaspoon salt, optional
• 1 cup cooked pinto beans
• 1 cup frozen whole kernel corn, defrosted
• ½ cup lowfat Monterey Jack cheese, shredded
• ½ cup diced green chili
• 4 large green bell peppers

Directions:

1. Preheat oven to 350 degrees.

2. Slice tops from green peppers and remove seeds and tough inner ribs. Blanch in boiling water or steamer for 5 minutes. (This process can be done in a microwave by wrapping individual peppers in plastic wrap, placing in microwave and cooking for 1½ to 2 minutes on high power. Remove and unwrap immediately to stop cooking process.)

3. In medium saucepan, braise onion and garlic in defatted chicken stock until softened, about 5 minutes. Add chili powder and cumin and cook for 30 seconds. Add tomatoes, including juice, cornmeal and salt, if used. Cook, stirring occasionally, until thick and bubbly, about 10 minutes. If mixture becomes too dry, add more chicken stock a Tablespoon at a time. Gently fold in beans, corn and ¼ cup lowfat shredded cheese.

4. Remove from heat. Spoon cornmeal mixture into prepared peppers. Place peppers upright in baking dish and surround with hot water to a depth of ½ inch. Bake for 35 minutes. Sprinkle tops with remaining ¼ cup lowfat cheese and continue cooking until cheese is melted, about 5 minutes. Peppers can be split in half lengthwise on the plate for ease in eating. Yield: 4 servings

Serving: 1 tamale pepper

• Cholesterol: 16 milligrams
• Calories: 317
• Carbohydrates: 52 grams
• Total fat: 6.1 grams
• Sodium: 364 mg