Spice up your meals with chiles: there are peppers for every palate, from mild to meteoric - Healthy Food In A Flash - Recipe

MENTION CHILE PEPPERS and most Americans assume you're talking about heat, and nothing else. But there are hundreds of chile varieties, with vast differences in taste. Fresh chiles can be fruity, floral, vegetal, or bitter, as well as just plain hot, while dried chiles offer deeper, smokier, and earthier flavors. Curry pastes use fresh or dried chiles with herbs and seasonings to form the base for spicy sauces. The right chile will add flavor and excitement to your dinner--without adding any fat.

These quick, easy recipes rely on some of the most widely available chiles in American markets. They range from mild to hot and offer a sampling of the many uses for chiles.

Corn Soup with
Poblano Chile Cream

HEAT LEVEL: MILD | SERVES 4

Fresh poblano chiles have a rich flavor
without too much heat. The chile
cream takes 30 minutes from start to
finish, but you can work on the soup
while the chiles are roasting and cooling,
and have both parts ready at the
same time. If you like, toast thin slices
of French bread to use as croutons.
Float one slice in each bowl of soup
and place a dollop of poblano cream
on top. Serve the soup with a tomato
and red onion salad.

Poblano Cream
       4   medium poblano chiles
           (about 12 ounces)
       3   ounces silken tofu
           Salt

Corn Soup
       2   tablespoons extra-virgin
           olive oil
       3   large shallots, minced
           (about 1/2 cup)
       2   tablespoons flour
       4   cups vegetable broth
   3 1/2   cups frozen corn kernels,
           coarsely ground in food
           processor
           Salt

1. For poblano cream: Preheat the
broiler. Place chiles on baking sheet and
roast a few inches from broiler, turning
several times, until skins are charred,
about 8 minutes. Place chiles in bowl
and cover with plastic wrap. Set chiles
aside until cool enough to handle, about
10 minutes. Peel and seed chiles. Place
chiles in blender with tofu and salt to
taste. Process, scraping down sides as
necessary, until smooth. (Add water,
1 teaspoon at a time, if mixture seems
dry and won't puree.) Scrape the
poblano cream into a small bowl and
adjust seasonings.

2. For soup: Heat oil in large saucepan
over medium heat. Add shallots and
saute until softened, about 2 minutes. Stir
in flour and cook, stirring constantly, for
2 minutes. Slowly stir in broth, making sure
flour dissolves. Add corn and salt to taste.
Bring to a boil, reduce heat, and simmer
until corn is tender and soup thickens, about
5 minutes. Adjust seasonings.

3. To serve: Ladle soup into individual
bowls. Spoon a generous dollop of poblano
cream into each bowl and serve immediately.

PER SERVING: 294 CALORIES, 9 G PROTEIN, 8 G FAT,
1 G SATURATED FAT, 54 G CARBOHYDRATES, 6 G FIBER,
58 MG SODIUM, 5% CALCIUM
Fiery Thai Eggplant and
Bell Pepper Curry

HEAT LEVEL: VERY HOT | SERVES 4

Red curry paste is made from dried
chiles, lemongrass, garlic, and other seasonings.
It's mixed with coconut milk to
make classic Thai red curries. The separation
technique in step I helps the paste
to dissolve without lumps and brings out
the curry flavor. Cushion the heat from
this dish with rice.

     1   14-ounce can reduced-fat
         coconut milk
     1   tablespoon Thai red curry paste
     1   tablespoon low-sodium soy sauce
     1   tablespoon granulated cane juice
     3   small eggplants (about
         1 1/4 pounds), cut into 1-inch chunks
     1   medium red bell pepper,
         stemmed, seeded, and cut into
         1-inch pieces
     1   medium yellow bell pepper,
         stemmed, seeded, and cut into
         1-inch pieces
     1   tablespoon lime juice
   1/2   cup whole fresh basil or mint
         leaves

1. Open can of coconut milk without
shaking. Carefully spoon thickened layer
from top of coconut milk and transfer to
large casserole or Dutch oven. Repeat until
you have about 1/2 cup of coconut milk in
pan. Add curry paste to pan and whisk to
combine. Bring to a boil over medium heat
and cook until fragrant, about 3 minutes.

2. Whisk in remaining coconut milk, soy
sauce, and granulated cane juice. Bring
mixture back to a simmer and stir in
eggplants. Cover and cook, stirring occasionally,
until eggplants are almost tender,
about 7 minutes. Stir in bell peppers and
cook, uncovered, until crisp-tender, 4 to
5 minutes. Remove from heat and stir in the
lime juice and herbs. Serve immediately.

PER SERVING: 179 CALORIES, 4 G PROTEIN,
10 G FAT, 6 G SATURATED FAT, 19 G CARBOHYDRATES,
5 G FIBER, 480 MG SODIUM, 6% CALCIUM
Jerk Tofu

HEAT LEVEL: VERY HOT | SERVES 4

Habanero chiles are intensely hot, with
a floral flavor. One whole habanero gives
this dish a lot of heat. Use less if you want
a milder dish. Serve with plenty of rice
and a steamed vegetable or leafy salad.

    16   ounces firm or extra-firm tofu
     1   tablespoon plus 1 teaspoon
         canola oil
     1   small onion, chopped fine
     2   medium garlic cloves, minced
     1   habanero chile, stemmed,
         seeded, and minced
   1/2   teaspoon ground allspice
   1/2   cup vegetable broth
     2   tablespoons rum
     1   tablespoon lime juice
         Salt

1. Cut tofu widthwise into eight 1/2-inch-thick
slabs. Blot tofu dry between several
layers of paper towels.

2. Heat 1 tablespoon oil in large nonstick
skillet until shimmering. Add tofu and cook
over medium heat until golden brown, 6 to
7 minutes. Turn tofu and cook until golden
brown on second side, about 5 minutes.
Transfer tofu to plate.

3. Add remaining 1 teaspoon oil to the
empty pan. Add onion and saute until
browned, about 2 minutes. Add garlic, chile,
and allspice and saute until fragrant, about
30 seconds. Add broth, rum, lime juice, and
salt to taste. Place tofu back in pan and
cook, turning once, until tofu is glazed and
sauce has thickened, about 30 seconds.
Serve immediately.

PER SERVING: 238 CALORIES, 18G PROTEIN,
15 G FAT, 2 G SATURATED FAT, 9 G CARBOHYDRATES,
3 G FIBER, 21 MG SODIUM, 24% CALCIUM
Black Bean Soup
with Ancho Chiles

HEAT LEVEL: MILD | SERVES 4

Anchos (which are dried poblano chiles)
are rich, earthy-tasting, and even a bit
sweet. They work wonders in a basic
black bean soup. Serve the soup with flour
or corn tortillas and a leafy salad.

       4   medium dried ancho chiles
           (about 1 ounce), stems and
           seeds discarded
   1 1/4   cups very hot water
       2   tablespoons canola oil
       1   medium onion, chopped fine
       3   medium garlic cloves, minced
       3   15-ounce cans black beans,
           drained and rinsed
           Salt
       2   tablespoons lime juice
           Minced fresh cilantro leaves
           for garnish

1. Set large saucepan over medium heat
and add chiles. Toast, stirring constantly,
until very fragrant, about 2 minutes. With
tongs, transfer chiles to small bowl and
cover with hot water. Set aside until they
have softened, about 15 minutes.

2. Add oil and onion to empty saucepan.
Cook onion until softened, about 3 minutes.
Add garlic and cook until fragrant, about
30 seconds. Add beans, salt to taste, and
2 1/2 cups water. Bring to a boil, reduce heat,
and simmer until flavors meld, about 7 minutes.

3. With ladle, transfer 1 cup bean mixture
to blender. Add chiles and soaking
liquid. Puree until smooth.

4. Stir mixture in blender back into
saucepan. Bring to a boil and simmer to
blend flavors, about 2 minutes. Stir in lime
juice and adjust seasonings. Serve immediately,
garnishing bowl with cilantro.

PER SERVING: 327 CALORIES, 18 G PROTEIN,
7 G FAT, <1 G SATURATED FAT, 49 G CARBOHYDRATES,
16 G FIBER, 39 MG SODIUM, 16% CALCIUM
Spicy Vegetable Tagine

HEAT LEVEL: MODERATE | SERVES 4

Serrano chiles are similar to jalapenos,
but a little hotter and not quite as bitter.
The sweetness of raisins offsets the heat
of the chiles in this meatless version of
the classic North African stew. Serve
over couscous for a complete meal.

       2   tablespoons extra-virgin olive oil
       1   medium onion, chopped
       2   medium carrots (about 6 ounces),
           peeled and cut into 1/2-inch dice
       3   medium zucchini (about 1 pound),
           halved lengthwise and cut crosswise
           into 1/2-inch-thick half circles
       2   medium garlic cloves, minced
       3   medium serrano chiles, stemmed,
           seeded, and minced
       1   teaspoon ground cumin
   1 1/2   cups vegetable broth
       1   15-ounce can chickpeas, drained
           and rinsed
     1/3   cup raisins
           Salt and ground black pepper
       2   tablespoons minced fresh cilantro
           leaves

1. Heat oil in large saute pan or Dutch
oven. Add onion and carrots and saute over
medium heat until slightly softened, about
5 minutes. Add zucchini and saute until vegetables
are tender, about 7 minutes.

2. Raise heat to medium-high, add garlic,
chiles, and cumin, and saute until fragrant,
about 1 minute. Add vegetable broth,
chickpeas, raisins, and salt and pepper to
taste. Bring to a boil, reduce heat, cover, and
simmer, stirring occasionally, until flavors
blend, about 5 minutes.

3. Stir in cilantro and adjust seasonings.
Serve immediately.

PER SERVING: 260 CALORIES, 9 G PROTEIN, 8 G FAT,
1 G SATURATED FAT, 39 G CARBOHYDRATES, 8 G FIBER,
41 MG SODIUM, 10% CALCIUM
Smoky Sweet Potato Puree
with Spiced Spinach

HEAT LEVEL: MODERATE | SERVES 4

Chipotles are dried, smoked jalapenos
that are often sold in cans with a vinegary
tomato sauce called adobo. The visual
and textural contrasts between the pureed
sweet potatoes and wilted spinach make
this delicious dish especially appealing.
To save time, clean and cook the spinach
while the sweet potatoes boil.

Sweet Potatoes
   2 1/2   pounds sweet potatoes, peeled
           and cut into 1-inch chunks
           Salt
       2   canned chipotle chiles in adobo
           sauce, minced with 2 teaspoons
           sauce
       2   tablespoons minced fresh
           cilantro leaves

Spinach
       1   tablespoon extra-virgin olive oil
       3   medium garlic cloves, minced
     1/2   teaspoon hot red pepper flakes
       2   pounds spinach, stemmed,
           washed, and shaken to remove
           excess water (about 12 tightly
           packed cups)
           Salt

1. Place sweet potatoes in large saucepan
and add enough water to cover by
several inches. Add salt to taste and bring
water to a boil over high heat. Reduce heat
slightly and cook until sweet potatoes are
tender, about 15 minutes.

2. Drain sweet potatoes, reserving 1/2 cup
cooking water. Place sweet potatoes in large
bowl with chiles and adobo sauce and
cilantro. Use potato masher to mash sweet
potatoes, adding reserved cooking water as
needed until mixture forms a fairly smooth
puree. Add salt to taste.

3. Meanwhile, heat oil in large stockpot
over medium heat. Add garlic and pepper
flakes and cook until fragrant, about
1 minute. Add damp spinach. Stir well to
coat with oil, cover, and cook, stirring two
or three times, until wilted, about 4 minutes.
Uncover and simmer to cook off excess
liquid, 1 to 2 minutes. Season spinach with
salt to taste.

4. To serve, divide sweet potato puree
among individual bowls (pasta bowls are
ideal). Top with portion of spinach and serve
immediately.

PER SERVING: 371 CALORIES, 10 G PROTEIN,
5 G FAT, 1 G SATURATED FAT, 76 G CARBOHYDRATES,
14 G FIBER, 234 MG SODIUM, 23% CALCIUM

Jack Bishop is the food editor of Natural Health and the author of several cookbooks, including Vegetables Every Day (HarperCollins, 2001).

COPYRIGHT 2002 Weider Publications
COPYRIGHT 2002 Gale Group