Easy refried bean poblanos with cheese

This tasty and satisfying meal can be prepared in less than 15 minutes.


Easy refried bean poblanos with cheese

Made with just 5 ingredients, this satisfying meal can be prepared in less than 15 minutes.

The recipe is adapted from Cooking Light: Fresh Food Fast and features mildly spicy poblano chile peppers, which are in season in late summer and early fall. If you can’t find them, other options include traditional red, yellow, or green bell peppers. The flavor will be distinctly different but still good.

For a complete meal, serve with a crisp green salad of shredded romaine, jicama, carrots, and orange slices with a citrus dressing.

Servings: 4

Prep time: 15 minutes

Ingredients

  • 4 medium poblano chile peppers, halved and de-seeded
  • 1 16-ounce can fat-free refried beans (or try using whole black beans)
  • 1 8.8-ounce pouch microwaveable or pre-cooked brown rice (or make your own in a rice cooker)
  • 1/2 cup picante sauce or tomato-based salsa
  • Optional: 1 cup (4 ounces) pre-shredded reduced-fat cheese blend
  • Optional: chopped fresh cilantro, low-fat sour cream, or plain yogurt for a dip

Directions

  1. Place chile pepper halves cut sides up on a microwave-safe plate. Cover with a paper towel or parchment paper and microwave on high for 3 minutes. 
  2. In a medium bowl, combine beans, rice, and picante sauce. Stir well. 
  3. Spoon bean mixture evenly into chile halves, but don’t over stuff. 
  4. Cover with paper and microwave on high for 2 minutes. 
  5. Uncover chiles. If using, sprinkle each half with 2 tablespoons cheese, then microwave on high for 1 to 2 additional minutes, or until cheese melts. 
  6. Sprinkle evenly with cilantro, if desired, and serve with bowls of low-fat sour cream or plain yogurt for dipping. 

Note: If you don’t have a microwave, you can use the stovetop and an oven or toaster oven instead. 

  1. Place chiles in a baking dish with 1 tablespoon water, and steam in a 350-degree oven for 5 minutes, or on the stovetop for 3 minutes, until soft. 
  2. Once stuffed, bake chiles for 10 minutes at 350 degrees. 
  3. Switch oven setting to broil, sprinkle chiles with cheese, if using, and broil for 2 to 3 minutes until cheese has melted. Remove from oven carefully.

Nutrition information (per serving)

  • Calories: 300
  • Total fat: 6 g
  • Total carbohydrate: 45 g
  • Dietary fiber: 8 g
  • Protein: 17 g