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1 Brilliant Comment

Chicken Chile Relleno Roll-Ups

Hola amigos! Cinco de Mayo es mañana. That means tomorrow!! But don’t fret. I’m here to bring you some fiesta food. These Chicken Chile Relleno Roll-Ups are no-fuss, no-fry, no-grain, and ready to party.

Chicken Chile Relleno Roll Ups

In thinking about my favorite Mexican foods, chile rellenos make the top 5 list, but they have to be done right. I’ve only had Chile Rellenos that I liked– that weren’t just a greasy, over-cheesed gut bomb– once. They were made by a friend of mine from culinary school, named Maria, who was so new to the U.S. she had to take all her tests in Spanish. We communicated just fine through the universal language of good food, and man, that girl could cook. Seriously, before I tried her Rellenos, I had no idea. It was one of the best meals I ate in San Francisco.

I miss Maria and wonder what she is up to these days. Personally, I never could have predicted back then, in my chef’s whites and checked pants, that future Ginny would be sharing recipes under the moniker Hypothyroid Chef. But here I am! And what Hypothyroid Chef has to say about Chile Rellenos is that they unfortunately are a no-go. At least not the traditional kind. Batter-fried and gluten-crusted es no bueno for hypothyroidism. Lo siento, guys.

But wait! I had an idea, for these deconstructed Chile Relleno roll ups. I was inspired by another favorite Mexican-inspired party dish I like to make, called Chile Relleno Squares, which are similar to these Lazy Chiles Rellenos from Ree Drummond. That’s the other thing I like about this recipe– these are lazy too! Now that I’m a mom, with a zillion things to do every day and an adorable little 4-year old distraction roaming around the kitchen, I love me some lazy recipes. With just a handful of simple ingredients and a little bit of prep, the oven does the rest of the work for you.

I gave it a shot and I must say, these Chicken Chile Relleno Roll-Ups make a fine pinch-hitter. I added shredded chicken to make it more substantial while replacing a little of the ubiquitous dairy fat that defines Rellenos. While full-fat dairy products and eggs are actually beneficial for those of us who are not sensitive or allergic to them, in a hefty dish like this, it’s nice to reduce the caloric price tag just a wee. This dish is also low-carb. You can read more about the thyroid-specific health benefits in The Breakdown, below. The chicken and cheese filling is rolled up inside roasted anaheim chilies, covered with a simple Monterey Jack custard, popped in the oven, and blamo!

Gluten-free Chile Relleno success. It’s quick, easy, and absolutely a celebration-worthy dish.

Chicken Chile Relleno Roll Ups

 

Here’s how they come together:

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Make a simple Monterey Jack custard from cheese, eggs, and sour cream. Add a cup of that mixture to about 2 1/2 cups of shredded chicken– I used about half a rotisserie chicken.

03 May 2016 024

Split and seed the roasted chilies, fill with a few tablespoons of the chicken mixture and roll tip-to-top.

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Place seam-side down in a greased baking dish, then…

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Top with remaining cheese mixture. Pop them in a 350 F oven for about 45 minutes, and…

03 May 2016 039 ps

¡Ya está! (That’s all!)

The Breakdown

  • Cheese is the #1 food source of tyrosine, an essential amino acid which the thyroid gland combines with iodine to make thyroid hormone.
  • Chicken is a very good source of selenium, which helps to regulate the production of thyroid hormone, convert T4 to T3, and protect the thyroid from stress.
  • A 3 ounce serving of chicken provides 84% RDI of the essential amino acid Tyrosine, which the thyroid gland combines with iodine to produce thyroid hormone.
  • Whole eggs and full-fat sour cream are some of the best true sources of Vitamin A (vs beta-carotene), which is readily available to the body. Vitamin A deficiency is common in thyroid patients and may be a pre-cursor to developing hypothyroidism.
  • Canned green chilies are a very good source of iron, which is a common deficiency in thyroid patients. They are also a very good source of fiber which can aid in relieving the constipation associated with hypothyroidism.
  • Because it is such a common trigger, avoiding gluten is one of the most agreed upon recommendations for a hypothyroid-friendly diet.

Happy Cinco de Mayo All! Hope you enjoy the day and this luscious dish : )

Wishing You the Best of Health,

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Chicken Chile Relleno Roll-Ups

Created by Ginny Mahar on May 3, 2016

Chicken Chile Relleno Roll Ups These easy chicken and cheese stuffed chilies have the signature flavor of chile rellenos, with none of the gluten. Serve with a simple pico de gallo or your favorite salsa.

  • Prep Time: 25m
  • Cook Time: 50m
  • Total Time: 1h 15m
  • Serves: 4
  • Category: Main Course

Ingredients

  • 8 oz shredded Monterey Jack cheese
  • 2 eggs
  • 1 c sour cream
  • salt and pepper, a pinch of each
  • 10 oz shredded cooked chicken (2 1/2 cups)
  • 1 large (28 oz) can whole green chilies
  • green onions and/or cilantro for garnish

Instructions

  1. Preheat oven to 350 F. Grease an 11 x 7 inch baking dish (or equivalent) and set aside.
  2. In a medium bowl combine cheese, eggs, sour cream, and a pinch of salt and pepper. Stir to combine.
  3. In another medium bowl combine shredded chicken with 1 cup of the cheese mixture. Stir to combine.
  4. Drain chilies and use your fingers to split lengthwise, removing seeds if necessary.
  5. Fill each chile with about 3 tablespoons of chicken mixture, and roll, stem to tail end. Place seam-side down in prepared baking dish. Top with remaining cheese mixture.
  6. Place in preheated oven, 45 to 50 minutes or until top is golden and bubbly. Let sit 5 minutes before garnishing with cilantro and/or green onion. Serve with pico de gallo or your favorite salsa.
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Filed Under: Main Course Tagged With: cheese, chicken, chilies, eggs, Gluten Free, grain free, Low Carb, Mexican

Previous Post: « Curried Lamb and Fennel Meatballs in Tomato Sauce
Next Post: 10 Steps I Took to Reclaim My Health from Hashimoto’s »

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  1. Hypothyroid-friendly Super Bowl Recipe Roundup - Hypothyroid Chef says:
    February 1, 2017 at 9:02 pm

    […] Chicken Chile Relleno Roll-Ups from Hypothyroid Chef (Gluten/grain free) […]

    Reply

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Hypothyroid Chef is a place to share my recipes and my quest for better thyroid health, with you. I am neither doctor, nor dietitian, but a passionate cook who wants to know more and feel better. This is not a place for medical advice, and any opinions shared are my own. Information shared on Hypothyroid Chef is for educational purposes only and is neither intended nor implied as a substitute for professional medical advice. Before implementing changes to your diet, exercise program, or lifestyle, please consult with your doctor.

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