Crab-stuffed poblano peppers

Shape, August, 2004 by Robin Vitetta-Miller

Vitamin-C-rich poblano peppers, whose peak season is summer to early fall, are excellent roasted, peeled and added to soups, stews and sauces, or halved and stuffed before baking. (Dried poblano peppers are known as ancho chilies.) The spicy-sweet poblano's mild heat has an added benefit beyond perking up your taste buds: The capsaicin that gives peppers their punch is a potent antioxidant that may help prevent cancer.

Fresh poblanos typically measure about 4-5 inches long and about 2 1/2 inches wide at the stem end. When shopping, select rich-green peppers without bruises, wrinkles or soft spots. In the simple recipe below, their gentle spiciness pairs nicely with the sweet flavor of crab for a delectable summer meal.--Robin Vitetta-Miller, M.S.

Serves 4

Prep time: 15 minutes

Cook time: 35 minutes

Cooking spray
  1 pound fresh lump crabmeat
1/2 cup fat-free sour cream
1/4 cup seasoned dry bread crumbs
  2 tablespoons minced roasted red peppers (from water-packed jar)
  4 poblano peppers, halved and seeded
  8 teaspoons grated Parmesan cheese

Preheat oven to 375[degrees] F. Coat a shallow baking pan with cooking spray. In a medium bowl, combine crabmeat, sour cream, bread crumbs and roasted red peppers. Mix gently to combine, being careful not to break up the crab.

Spoon crab mixture into halved poblano peppers and arrange side by side in pan. Top mixture with Parmesan cheese. Cover pan with foil and bake 20 minutes. Remove foil and bake 15 more minutes, until peppers are soft and cheese begins to brown.

Nutrition Score per serving (2 stuffed pepper halves): 209 calories, 15% fat (3 g; <1 g saturated), 29% carbs (15 g), 56% protein (29 g), 2 g fiber, 220 mg calcium, 2 mg iron, 604 mg sodium.

RELATED ARTICLE: eat-right tip

Mix a tablespoon of your favorite nonfat bottled salad dressing with a teaspoon of extra-virgin olive oil. You'll get the flavor you enjoy plus a controlled amount of healthy monounsaturated fat.--Angela Hynes