Add a Can of Green Chilies and Buen Provecho!

Green chilis are immature chili peppers, most often Pasilla, Anaheim or Poblano peppers that have been harvested before fully ripening. Not as spicy as red chili peppers, they are available raw, canned or pickled and are a common addition to traditional Hispanic dishes ranging from soups to snacks.


Green chilis are low in calories, virtually fat-free and rich in health-enhancing nutrients and antioxidants, including vitamins A, C, B and K and the phytonutrient capsaicin.

Foods high in capsaicin are a wise diet addition: The American Institute for Cancer Research reports that continuing research is consistently showing that eating rich capsaicin sources like green chili peppers help inhibit the growth of cancer cells. And they’re also helpful for respiration process, blood pressure, and heart health.

While using fresh green chili peppers is always best, canned work very well when you don’t have fresh in the house.


They’re a versatile vegetable and are an inexpensive and convenient way to add a burst of flavor to foods, which makes them a pantry staple for some folks. Experienced chefs know how dependable they are in adding a little extra spizzaz to just about any recipe.

When I say they’re versatile, I’m talking chile rellanos, chile verde, guacamole, enchiladas, salsa verde, lesser known chilaquiles, and green chile and cheese flautas. Then of course, there are burritos, tacos, tostadas, and Mexican casseroles that welcome the addition of green chilies with open arms.


Canned green chilies are available whole and diced, with their heat levels varying from mild to hot. Besides differences in heat, you’ll notice, if you experiment with different brands, that the textures of chiles will vary. The best products are pleasantly tender but maintain their structure.

With this standard in mind, the pros at America’s Test Kitchen (whose motto is, “We make mistakes so you don’t have to.”), went hunting for the best canned green chilies and their favorite turned out to be the Goya Diced Green Chiles Fire Roasted.


Their reasoning: “Costing less than $1 per can, they were soft yet maintained their structure, but it was their heat level that really won us over. Tasters thought it was ‘just right,’ with a ‘full-flavored peppery taste.’ Their ‘pronounced zing’ added a ‘nice little kick’ to every recipe we tried, which set them apart from the rest of the lineup.”

While having the Test Kitchen’s recommendation is helpful, it’s safe to proceed no matter what brand you have on hand. They’re just that good at what they do. SO, if you happen to have a can of green chiles in your cupboard or pantry right now, why not pull them out and whip up this delicious Mexican casserole for your supper tonight? Buen provecho (“enjoy your meal”)!


One Skillet Mexican Rice Casserole

Serving size: 4
Calories per serving: 553

Ingredients:
1 small red onion diced
1 tablespoon olive oil
2 teaspoons cumin
1 teaspoon chili powder
1 teaspoon smoked paprika
1/2 teaspoon salt
1 teaspoon dried oregano
1 red green bell pepper cored and diced
1 (4-ounce) can diced green chilies drained (or 1 jalapeno, diced)
1 cup corn fresh or frozen and defrosted
1 (15-ounce) can black beans drained and rinsed
12 ounces salsa OR enchilada sauce
1 1/2 cups cooked brown rice
1/2 cup shredded Monterey Jack cheese
1/4 cup shredded Cheddar cheese


Directions:
Start by warming the oil in a large skillet (mine is 3 quarts) over medium heat. Add the onion and cook for 3 minutes, then add the spices (cumin to oregano) and stir together. Continue to cook for another 2-3 minutes.
Next add the red pepper and the green chilies and stir together. Cook for another 2-3 minutes then add the drained and rinsed beans, corn, salsa, and rice. Stir everything until well-combined.
Turn the oven to broil then top the mixture in the skillet with the shredded cheese. Place the skillet in the oven and cook for about 3-4 minutes until the cheese is golden and bubbly on top. Serve warm with diced green onions, cilantro, and/or avocado.


Recipe formatted with the Cook'n Recipe Software from DVO Enterprises.



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Sources:
  •   www.thespruceeats.com
  •   www.cooksillustrated.com
  •   www.cookingclassy.com
  •   www.amazon.com
  •   www.makingthymeforhealth.com

    Alice Osborne
    Weekly Newsletter Contributor since 2006
    Email the author! alice@dvo.com


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