Red hot chili peppers: smoky pureed chipotles are an easy way to add earthy spice - Food/Low-Fat

Sunset, Oct, 2002 by Charity Ferreira

Chipode chilies are smoked jalapenos that are sold dried or canned in adobo sauce. The canned variety in particular is packed with a lot of flavor but very little fat, so the chilies are perfect for healthy cooking. Puree a can and keep it in the refrigerator to have on hand for adding smoky, pickled heat to beans, soups, and meat stews; for stirring into mayonnaise to spread on sandwiches; or for adding spice and depth to any fresh or jarred salsa. A few tablespoons of this complex chili puree go a long way toward seasoning dishes like meatless black bean chili or shredded chicken in red sauce, folded into soft corn tortillas.

Black Bean Chili

PREP AND COOK TIME: About 30 minutes

MAKES: 6 cups; about 4 servings

    1  onion (8 oz.), peeled and chopped
    2  teaspoons pressed or minced garlic
    2  teaspoons olive oil
    3  cans (14 1/2 oz. each) black beans,
       rinsed and drained
    1  can (14 1/2 oz.) crushed tomatoes
1 1/2  teaspoons ground cumin
  1/4  cup chopped fresh cilantro
    1  tablespoon canned chipotle chili
       puree (see "Chili whiz," at right
    1  tablespoon rice vinegar
       Salt
  1/4  cup reduced-fat sour cream
       Tomato salsa (optional)

1. In a 3- to 4-quart pan over medium-high heat, cook onion and garlic in olive oil, stirring often, until onion is limp and starting to brown, 6 to 8 minutes.

2. Add beans, tomatoes and their juice, cumin, and 1/2 cup water; bring to a boil, then reduce heat and simmer, stirring occasionally, to blend flavors, about 15 minutes.

3. Stir in cilantro, chipotle puree, and rice vinegar. Add salt to taste. Spoon chili equally into four bowls and top each with 1 tablespoon sour cream and, if desired, with tomato salsa to taste.

Per serving: 265 cal., 21% (56 cal.) from fat; 14 g protein; 6.2 g fat (1.5 g sat.); 40 g carbo (10 g fiber); 709 mg sodium; 5 mg chol.

Chili whiz

To make chipotle puree, whirl a 7-ounce can of chipotle chilies, including the adobo sauce, in a blender or food processor until smooth. Scrape into a plastic container and store airtight in the refrigerator up to 1 week or in the freezer for several months.

Chicken Soft Tacos

PREP AND COOK TIME: About 45 minutes

NOTES: You can make the filling for these tacos (through step 2) up to 2 days ahead; chill airtight, then reheat in a pan on the stove or in the microwave before serving.

MAKES: 2 or 3 servings

    1  pound boned, skinned chicken
       breasts
    1  can (14 1/2 oz.) chicken broth
    3  tablespoons lime juice
1 1/2  tablespoons canned chipotle
       chili puree (see "Chili whiz,"
       below)
    1  tablespoon salad oil
1 1/4  cups minced sweet onion
    1  clove garlic, minced
    1  can (8 oz.) tomato sauce
  1/4  cup chopped fresh cilantro leaves
       Salt
    2  cans (15 oz. each) pinto beans,
       rinsed and drained
    6  corn tortillas (4 to 6 in.)

1. Rinse chicken. In a 3- to 4-quart pan over medium-high heat, bring chicken broth, 2 tablespoons lime juice, and chipotle puree to a simmer. Add chicken breasts, adjust heat to maintain simmer, and cook until chicken is no longer pink in the center of the thickest part (cut to test), 10 to 15 minutes. With tongs, transfer chicken to a bowl; reserve broth. When chicken is cool enough to handle, tear or cut into bite-size shreds.

2. Meanwhile, heat oil in an 8- to 10-inch frying pan over medium heat. When hot, add 1/4 cup onion and the garlic and stir frequently until onions are limp, about 5 minutes. Add reserved chicken broth and tomato sauce and bring to a boil; reduce heat and simmer to blend flavors, about 5 minutes. Pour sauce over chicken and mix to coat.

3. In a small bowl, mix remaining 1 cup minced onion, remaining 1 tablespoon lime juice, cilantro, and salt to taste.

4. In a 3- to 4-quart pan over medium-high heat, warm pinto beans until hot. Stack tortillas and wrap in microwave-safe plastic wrap. Heat in a microwave oven at 50 percent power until steaming, about 1 1/2 minutes. Remove plastic and wrap tortillas in a towel to keep warm. Serve tortillas, beans, chicken mixture, and onion relish separately, letting each person fill tacos as desired.

Per serving: 556 cal., 15% (85 cal.) from fat; 53 g protein; 9.4 g fat (1.4 g sat.); 67 g carbo (13 g fiber); 1,858 mg sodium; 88 mg chol.