Mexican · dinner, lunch
Chile Relleno Casserole with Creamy Tomato-Chipotle Sauce
Video by Ana Regalado on YouTube · Open on YouTube
- Keto (9.8 g net carbs a serve)
- Gluten-free with a swap: Check the bouillon powder and broth are gluten-free
- Nut-free
Contains: Gluten, Egg, Milk. Check labels on stock, sauces and spice mixes.
Roasted poblanos baked with fluffy eggs and melting cheese, under a cream sauce: about 29 g protein and just under 10 g net carbs a serve, 73% of the energy from fat, and rich in calcium and vitamin B12, with vitamin C from the peppers.
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Ingredients 19
Method
Tap a time to watch that step in the video.
- Rub the poblanos with a little oil and blister them in a large dry pan (or oven, open flame or air fryer), turning often, for up to 15 minutes. Cover off the heat for 20–30 minutes, then peel, remove the stems and seeds, and open them out flat. 0:18
- Separate the eggs. Whisk the whites to soft peaks. Mix the bouillon, garlic powder, pepper, paprika and salt into the yolks (the cook suggests this order next time), then fold the yolks into the whites. 1:38
- Line the bottom of an 8×10-inch baking dish with half the poblanos and spoon over some egg mixture to cover them. Add a layer of thick slices of queso asadero. 2:42
- Top with the rest of the poblanos and the remaining egg mixture, then scatter over the Mexican blend cheese. Cover with foil and bake at 350 °F (175 °C) for 25–30 minutes. 3:27
- For the sauce, blend the onion, garlic, tomatoes, chipotle, broth, a pinch of cumin, salt, pepper and the cream until smooth. Simmer it in a little oil in a small saucepan over medium heat for 8–10 minutes until smooth and slightly thickened. 4:36
- Cut the casserole into squares and serve with the creamy sauce spooned over. 5:38
Tip. Serves 6 (our estimate). The cook serves it with Mexican rice; for keto, have a green salad instead. It is salty as made: low-sodium broth and less bouillon cut that. A layer of sautéed prawns (or picadillo) works too.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 6
Where the energy comes from one serve
- Net carbs 7%
- Protein 20%
- Fat 73%
Fits keto: 9.8 g net carbs a serve, with 73% of the energy from fat.
One serve has about 85% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin C High114%
102 mg a serve, mostly from poblanos (94%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin B12 High59%
1.4 µg a serve, mostly from queso asadero (54%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Calcium High52%
678 mg a serve, mostly from queso asadero (74%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Selenium High50%
27 µg a serve, mostly from eggs (47%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin A High37%
333 µg a serve, mostly from heavy cream (49%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Zinc High32%
3.5 mg a serve, mostly from queso asadero (66%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Omega-3 High27%
0.4 g a serve, mostly from queso asadero (53%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin B6 High25%
0.4 mg a serve, mostly from poblanos (62%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin K Source14%
16 µg a serve, mostly from poblanos (54%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin E Source13%
2 mg a serve. An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Magnesium Source12%
50 mg a serve, mostly from queso asadero (39%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Folate Source12%
47 µg a serve, mostly from eggs (39%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Potassium Source11%
500 mg a serve, mostly from poblanos (42%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron Source10%
1.7 mg a serve, mostly from eggs (29%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Show the other 1
Vitamin D8%
1.6 µg a serve, mostly from eggs (57%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Ana Regalado; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.