Crab-Stuffed Poblano Chiles With Mango Salsa

Gluten Free
Health score
21%
Crab-Stuffed Poblano Chiles With Mango Salsa
45 min.
4
192kcal

Suggestions

Ingredients

  • 14 ounce artichoke hearts drained quartered canned
  • teaspoon dijon mustard 
  • tablespoons cilantro leaves fresh chopped
  • ounce lump crab meat drained canned
  • cup mangos peeled chopped
  • teaspoon oregano dried
  • tablespoons parmesan cheese fresh divided grated
  • 0.1 teaspoon pepper 
  • 20 inch poblano chiles halved lengthwise seeded
  • 0.3 cup bell pepper red chopped
  • 15 ounce carton ricotta cheese fat-free
  • tablespoon citrus champagne vinegar 

Equipment

  • food processor
  • bowl
  • baking sheet
  • oven

Directions

  1. Combine first 4 ingredients in a small bowl; stir well. Cover and chill.
  2. Preheat oven to 35
  3. Combine 2 tablespoons Romano cheese, oregano, mustard, pepper, and ricotta cheese in a food processor, and process until smooth. Spoon into a bowl, and stir in artichokes and crabmeat. Divide mixture evenly among the chile halves, and sprinkle with 1 tablespoon Romano cheese.
  4. Place stuffed chiles on a baking sheet, and bake at 350 for 30 minutes or until lightly browned.
  5. Serve chiles with mango salsa, and garnish with cilantro sprigs, if desired.
  6. Note: Substitute 4 red or green bell peppers for poblano chiles, if desired.

Nutrition Facts

Calories192kcal
Protein44.45%
Fat7.9%
Carbs47.65%

Properties

Glycemic Index
55.44
Glycemic Load
3.11
Inflammation Score
-8
Nutrition Score
14.064782769784%

Flavonoids

Cyanidin
0.04mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.71mg
Luteolin
0.68mg
Kaempferol
0.03mg
Myricetin
0.02mg
Quercetin
0.41mg

Nutrients percent of daily need

Calories:191.89kcal
9.59%
Fat:1.51g
2.32%
Saturated Fat:0.72g
4.49%
Carbohydrates:20.44g
6.81%
Net Carbohydrates:17.49g
6.36%
Sugar:10.71g
11.9%
Cholesterol:37.42mg
12.47%
Sodium:909.14mg
39.53%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.07g
38.14%
Vitamin B12:3.87µg
64.54%
Vitamin C:44.19mg
53.56%
Calcium:250.14mg
25.01%
Selenium:17.03µg
24.34%
Copper:0.46mg
22.77%
Vitamin A:944.8IU
18.9%
Zinc:2.74mg
18.28%
Phosphorus:133.28mg
13.33%
Fiber:2.95g
11.81%
Folate:45.1µg
11.27%
Vitamin B6:0.19mg
9.37%
Magnesium:31.63mg
7.91%
Vitamin K:7.19µg
6.85%
Potassium:219.43mg
6.27%
Manganese:0.11mg
5.59%
Vitamin B3:0.97mg
4.85%
Vitamin E:0.72mg
4.83%
Vitamin B2:0.06mg
3.79%
Iron:0.67mg
3.75%
Vitamin B1:0.05mg
3.25%
Vitamin B5:0.31mg
3.09%
Source:My Recipes