Healthy eating; Green chile sauce
2 cups green chile peppers
2 tablespoons canola oil
1 medium onion, finely chopped
4 large cloves garlic, minced
2 tablespoons flour
2 cups chicken or vegetable stock
1 teaspoon cumin
1 teaspoon dried Mexican oregano
Salt and pepper to taste
*optional: add 1/2 cup diced tomatoes or tomatillos
Preheat oven broiler. Lay the chiles on a foil-lined baking sheet. Place the pan under the broiler, and let chiles broil until most of the skin is blistered (you can also do this over an open flame on your cooktop or grill). Remove the pan, flip the chile peppers over, and repeat on the other sides until chiles are evenly charred. While chiles are still hot, place them into a large Ziploc bag. Seal the bag, and let chiles sit for 15 minutes. Remove the chiles and gently peel off the black skin and stems to reveal the roasted green chiles. Remove seeds and veins if a milder chile sauce is desired. In a heavy saucepan, heat the oil over medium-low heat. Add the onion and the garlic. Cook, stirring occasionally, until the onion is soft, about five minutes. Add flour, and stir. Slowly stir in 1 cup of water or stock to blend the water with the flour and prevent lumping. Add the rest of the water or stock, the green chile, cumin, oregano, salt and pepper. Bring to a boil, then reduce heat for a low simmer. Simmer for 15 minutes. Leftover sauce can be frozen for later use. Serves 4.
Nutrition information per serving: calories, 136; protein, 4 grams; total fat, 7 grams; total carbohydrates, 16 grams; saturated fat, .5 grams; dietary fiber, 2 grams; cholesterol, 1 milligram; sodium, 286 milligrams
Adapted from Kendall Reagan Nutrition Center.
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