CHILE RELLENO RECIPE
This authentic chile relleno recipe is a traditional Mexican dish of flavorful chiles stuffed with cheese, battered & fried, then smothered in a homemade sauce. (The recipe has been updated to reduce the liquid in the sauce and to correct a typo for the frying temperature.) Adapted with permission from Genius Kitchen.
Provided by Diana Johnson
Categories Main
Number Of Ingredients 24
Steps:
- Heat 1/3 cup corn oil in a medium saucepan over medium-low heat.
- Finely chop the onion and garlic in a food processor.
- Saute the onion and garlic mixture in corn oil until translucent and golden, and almost caramelized. This will take at least 10 minutes.
- Mix the 1/3 cup flour into the onions and garlic, and stir cooking until flour is lightly browned.
- Place the Roma tomatoes in a food processor and puree. You should have about 1 1/2 cups pureed tomatoes.
- Add the jalapeno pepper and onion/garlic/flour mixture from saucepan into the food processor with the tomatoes. Make sure to submerge the onion and garlic roux into the puree.
- Process everything until all the ingredients are finely pureed.
- Pour that sauce back into the same saucepan, and add 5 cups of water and 2 teaspoons of salt.
- Crush a teaspoon and a half of Mexican oregano between your fingers and add it along with the fresh ground pepper, bay leaf, a pinch of ground cinnamon, and a pinch of ground cloves.
- Bring mixture to a boil while whisking.
- Reduce heat to medium low and simmer for about 45 minutes, or until you have a nice thick sauce. Cover the saucepan slightly vented so steam can escape, and whisk the sauce occasionally.
- You can keep the sauce warm over lowest heat, whisking as needed to refresh consistency until served, or reheat and stir before serving.
- Keep the pepper stems intact and place on a grill or under broiler cooking on each side until evenly blistered and slightly blackened.
- Immediately place the peppers into a large plastic bag and allow to steam for about three minutes.
- Carefully slide the skin off of each pepper and discard.
- Cut a slit lengthwise down the side of each pepper (you need it just big enough to slip a stick of cheese in.
- Carefully cup each pepper with one hand and gently run water into the slit to flush out the seeds.
- Combine 4 cups water, 4 teaspoons salt, and 1/3 cup white vinegar, and soak the chiles in this brine for a few minutes.
- Cut your cheese into 6 long thin sticks.
- Remove chiles from brine and blot dry with paper towels.
- Stuff each chile with one cheese stick by slipping into the pepper slit. Don't panic if you tear a chile, flour and the egg batter will seal it up.
- Pour 2 cups oil into an electric wok or an electric skillet and set heat control to 365°F. If you're confident in the kitchen, feel free to use a heavy duty pot on the stove with a thermoteter to monitor your temperature.
- Measure 1/2 cup flour into a sifter or fine mesh collander and dust each of the chiles well with flour on all sides. For torn chiles, apply some extra flour at the seam then slightly overlap the tear.
- Beat egg whites and a pinch of salt with an electric mixer until stiff peaks form.
- Beat egg yolks in another bowl with one tablespoon flour and 3/4 teaspoon salt.
- Pour the yolk mixture into the beaten egg whites and fold together lightly but thoroughly (with a rubber spatula) while keeping the whites fluffy.
- Use a rubber spatula "frost" a stuffed and floured chile.
- Hold chile by the stem and place carefully into the hot oil. Repeat with additional chiles, frying only 2 or 3 at a time.
- Fry the chiles until golden on all sides, turning once with a skimmer or coated tongs until done. It takes about 5 minutes to fry completely.
- Drain the peppers between paper towels. If not serving immediately, you can reheat them individually in a microwave for 15-20 seconds.
- Make a pool of warm sauce on the plate and add a chile. Top with a dollop of sour cream and a sprinkling of fresh chopped cilantro.
Nutrition Facts : Calories 466 calories, Carbohydrate 24 grams carbohydrates, Cholesterol 193 milligrams cholesterol, Fiber 3 grams fiber, Protein 16 grams protein, SaturatedFat 9 grams saturated fat, ServingSize 6 Servings, Sodium 2882 grams sodium, Sugar 5 grams sugar
GRILLED CHILE RELLENOS
A loose interpretation of the wonderful Mexican dish, vegetarian and non-greasy but very savory. Totally lacking in heat for families, but drop a chipotle or two into the sauce if you're cooking for masochists.
Provided by THREEMILECHILD
Categories Side Dish Potato Side Dish Recipes
Time 35m
Yield 4
Number Of Ingredients 10
Steps:
- Place the peppers on a plate, and cook in the microwave for about 5 minutes, until just pliable. Do not peel. Set aside to cool.
- Place the potatoes and onion into a large glass or ceramic dish, and add a few tablespoons of water. Cover with a lid or plastic wrap, and cook in the microwave until the potatoes are beginning to soften and the onions are transparent, 8 to 10 minutes. Uncover, and stir. Set aside to cool slightly while you start the sauce.
- In a blender or food processor, combine the tomatoes and peanut butter. Process until smooth, then pour into a saucepan. Stir in the garlic, cumin and oregano. Warm over low heat, and cover with a lid to avoid spattering. Cook for about 15 minutes to blend the flavors together.
- Preheat a grill for medium-high heat. Mix the cheese into the potatoes and onions. Slit the peppers down one side, and fill with the potato mixture. I like to leave the seeds in because the peppers have more flavor that way, but you can take them out if you like. Brush the peppers with olive oil.
- Grill peppers for 6 to 8 minutes, or until the outsides are slightly charred. Cut in half to serve, and spoon the sauce over them.
Nutrition Facts : Calories 392.9 calories, Carbohydrate 45 g, Cholesterol 12.6 mg, Fat 19.9 g, Fiber 8.8 g, Protein 13.7 g, SaturatedFat 5.5 g, Sodium 301.5 mg, Sugar 5.3 g
BAKED CORN STUFFED CHILES RELLENOS
I clipped this recipe from an old issue of "Quick & Light" magazine. I love chiles rellenos, but they are usually deep fried and stuffed with loads of cheese. This version is baked, stuffed with fresh grilled veggies, and just a little cheese. You can prep the corn and the peppers earlier in the day if you need to, as that part will take some time - and cooling time for the grilled veggies is not included in the prep time. I haven't tried this yet.
Provided by HeatherFeather
Categories Corn
Time 1h50m
Yield 6 serving(s)
Number Of Ingredients 14
Steps:
- ADVANCE prep of the corn and peppers:.
- Preheat grill or broiler to high heat.
- Spray corn with nonstick spray and season to taste with salt and pepper; grill corn (or broil 4" from heat), turning every 2-3 minutes, for 12 minutes or until all kernels are browned.
- Let corn cool and when cool enough to handle, cut off kernels (you will need about 1 1/2 cups).
- Roast the chiles either on the grill or in the broiler, turning every 3 minutes (12 minutes total) or until all the skin is charred.
- Immediately pop the peppers into a large, clean paper bag and roll top to seal.
- Let bag sit 15 minutes- when you open the bag, the skins should have loosened up.
- Let peppers cool down enough to handle and peel off charred skins (while wearing plastic gloves to protect your hands).
- (All of the steps up to this point can be done in advance if needed).
- Preheat oven to 400°F.
- Set aside 6 of the peppers whole, then cut up the remaining 2 peppers, seeding them and cutting them into 1/4" pieces.
- Mix the 2 chopped peppers with the roasted corn.
- Get your bowl or roasted corn kernels and chopped peppers and mix in cheese, scallions, garlic,cilantro,and currants.
- Taste the mixture and add more salt and pepper if needed-it should be highly seasoned.
- Get your reserved 6 whole roasted and skinned chilies and cut a 2" long slit lengthwise making a chilie pouch.
- Scoop out the core and seeds (try not to tear the skin of the pepper), leaving the stem intact.
- Stuff each pepper with the corn mixture.
- Set flour in a shallow bowl, egg in another, cornmeal in a third bowl.
- Dip each chilie into the flour, then the egg, then the cornmeal and set on a nonstick baking sheet (or a baking sheet lined with foil and sprayed lightly with nonstick spray).
- Spray the tops of the stuffed chilies well with nonstick spray.
- Bake for 20 minutes or until golden and the filling is hot.
- Suggested garnishes: Fresh cilantro leaves, guacamole, salsa, and sour cream if desired.
Nutrition Facts : Calories 227.6, Fat 2.3, SaturatedFat 0.4, Cholesterol 0.1, Sodium 138.6, Carbohydrate 45.1, Fiber 4, Sugar 5.8, Protein 9
EASY CHILES RELLENOS WITH SOUR CREAM & CILANTRO
You're just 35 minutes away from putting this easy Tex-Mex favorite in the oven. The chiles rellenos are served with sour cream, garlic and cilantro-yum!
Provided by My Food and Family
Categories Dairy
Time 1h30m
Yield 8 servings
Number Of Ingredients 11
Steps:
- Heat broiler.
- Place chiles on foil-covered baking sheet. Broil, 4 inches from heat, 7 to 10 min. or until evenly blackened, turning occasionally. Transfer chiles to bowl; cover tightly. Let stand 20 min. or until cooled. Peel chiles; discard skins. Cut lengthwise slit in each chile, being careful to not cut through to opposite side. Remove and discard seeds.
- Heat oven to 350°F. Mix cheeses until blended; spoon into chiles. Place in 13x9-inch baking dish sprayed with cooking spray.
- Whisk eggs, milk, oregano and cumin until blended; pour over chiles.
- Bake 35 min. or until egg mixture is set. Meanwhile, mix sour cream, cilantro and garlic until blended.
- Serve chiles with sour cream mixture.
Nutrition Facts : Calories 160, Fat 11 g, SaturatedFat 6 g, TransFat 0 g, Cholesterol 165 mg, Sodium 260 mg, Carbohydrate 0 g, Fiber 2 g, Sugar 0 g, Protein 9 g
GRILLED CHILES RELLENOS - TASTE OF HOME
My sister gave me the the Taste of Home - Grill it cookbook as a gift. First recipe I tried was this one, and my husband and I both loved it! Don't let the poblano peppers scare you away, these are more flavorful than hot. We follow a low carb lifestyle and this recipe fits the bill. Terrific side dish to any meat you throw on the grill. Enjoy! The cookbook says that it makes four servings, one half of a pepper is plenty if you serve it with other dishes. I makes more like 8 servings IMO.
Provided by Johnsdeere
Categories Vegetable
Time 25m
Yield 4 serving(s)
Number Of Ingredients 17
Steps:
- In a small bowl, combine the sour cream, lime juice and 1/4 cup cilantro. Cover and refridgerate until serving.
- In a large skillet, saute onion in butter until onion is tender. Add garlic; cook 1 minute longer. Add the yellow squash, zucchini and jalapeno; cook and stir over medium heat for 2 minutes. Add mushroom; cook and stir for 2 minutes until the vegetables are crisp-tender.
- Stir in the beans, 1 1/2 cups cheese, corn, cumin, salt, pepper and remaining cilantro. Remove from the heat. Spoon in pepper halves; sprinkle wiht remaining cheese.
- Prepare grill for indirect heat, using a drip pan. Place the peppers over pan. Grill, covered, over indirect medium heat for 10-14 minutes or until tender. serve with sour cream sauce.
Nutrition Facts : Calories 642.4, Fat 37.1, SaturatedFat 21.4, Cholesterol 106.8, Sodium 1127, Carbohydrate 56.7, Fiber 14.5, Sugar 8, Protein 28.5
WHITE CORN CRUSTED CHILE RELLENO FILLED WITH ROASTED BEETS AND GOAT CHEESE WITH GRILLED VEGETABLE SALAD
Steps:
- In a mixing bowl, combine the above ingredients and mix well. Season with salt and pepper to taste, set aside.
- Mix together the beets, cheeses and cilantro and season with salt and pepper to taste. Stuff each pepper with approximately 3 tablespoons of the mixture. Batter lightly and dredge in the cornmeal. In a large frying pan, heat the oil to 370 degrees F. Fry the peppers in batches, turning until lightly brown, about 4 minutes. Drain briefly on paper towels. Serve hot with vegetables tossed in balsamic vinaigrette.
- Whisk together the vinegar and mustard in a small bowl. Slowly drizzle in the olive oil and season with salt and pepper to taste.
GRILLED CHILES RELLENOS
Here's a healthy version of one of my favorite Mexican dishes. The grilled peppers go great with Spanish rice, gazpacho or a refreshing salad with jicama and citrus. -Lori Nelson, Austin, Texas
Provided by Taste of Home
Categories Dinner
Time 55m
Yield 4 servings.
Number Of Ingredients 17
Steps:
- In a small bowl, combine the sour cream, lime juice and 1/4 cup cilantro. Cover and refrigerate until serving., In a large skillet, saute onion in butter until tender. Add the mushroom, yellow squash, zucchini, jalapeno and garlic; saute 3-5 minutes longer or until vegetables are crisp-tender., Stir in the beans, 1-1/2 cups cheese, corn, cumin, salt, pepper and remaining cilantro. Remove from the heat. Spoon into poblano halves; sprinkle with remaining cheese., Grill peppers, covered, over indirect medium heat for 10-14 minutes or until tender. Serve with sour cream sauce.
Nutrition Facts : Calories 552 calories, Fat 32g fat (21g saturated fat), Cholesterol 98mg cholesterol, Sodium 964mg sodium, Carbohydrate 42g carbohydrate (10g sugars, Fiber 10g fiber), Protein 23g protein.
OVEN-BAKED CHILES RELLENOS
These chiles rellenos are baked with cream cheese, cheddar cheese and a blend of shredded Colby and Monterey Jack cheeses.
Provided by My Food and Family
Categories Dairy
Time 50m
Yield Makes 8 servings.
Number Of Ingredients 9
Steps:
- Heat oven to 350°F.
- Mix cheeses until well blended; spoon evenly into chiles. Place in 13x9-inch baking dish sprayed lightly with cooking spray.
- Beat eggs and milk with wire whisk until well blended. Pour evenly over chiles.
- Bake 35 min. or until egg mixture is set. Meanwhile, combine sour cream, garlic and cilantro. Serve with the chiles.
Nutrition Facts : Calories 210, Fat 17 g, SaturatedFat 9 g, TransFat 0 g, Cholesterol 205 mg, Sodium 170 mg, Carbohydrate 0 g, Fiber 1 g, Sugar 0 g, Protein 9 g
CHILE RELLENOS TOPPED WITH RANCHERA SAUCE, GARNISHED WITH WHITE CHEESE AND CILANTRO
Steps:
- Roast the poblanos over a gas flame, turning until blistered and slightly charred all over. Put them in a heavy plastic bag and set aside to steam for 10 to 20 minutes. Peel the skin. Carefully make a lengthwise slit in each of the peppers and remove the seeds and membranes. Rinse and drain well using paper towels pat the peppers dry.
- Heat oil in a large skillet or saucepan, add meat and brown. Add chopped onion, and garlic stirring for one minute. Add tomatoes, salt, cumin and black pepper and cook for 10 to 15 minutes. Stir constantly until meat stuffing is dry. Set aside to cool.
- Stuff the peppers with the filling and secure with a toothpick.
- In a bowl beat egg whites until stiff and foamy. Add egg yolks to egg whites and blend.
- In a separate bowl add flour for dusting peppers and set aside.
- In a deep skillet heat the oil. Batter and flour dust peppers and drop into hot oil. Fry to a golden brown on both sides. Lay peppers on paper towels to soak up excess grease. Serve chili rellenos topped with Ranchero Sauce, garnished with shredded queso blanco and chopped cilantro.
- In skillet heat oil until hot. Brown onion, garlic, peppers, and tomatoes for 2 minutes or until transparent. Add the tomatoes and cumin, and simmer for 10 to 15 minutes until sauce is lumpy. Set aside.
GOAT CHEESE & CORN CHILI RELLENOS
A grilled take on chili rellenos. Feel free to add black beans or other ingredients to the filling and make it your own. : )
Provided by Daily Inspiration S
Categories Other Main Dishes
Time 50m
Number Of Ingredients 13
Steps:
- 1. Combine tomatoes, 1/2 onion, 2 tbsp. oil, 1 clove garlic, vinegar, salt and black pepper in a medium bowl; let salsa stand 15 minutes.
- 2. Remove stems from poblano peppers by cutting each pepper about 1/2 inch from stem; remove seeds. Grill peppers over medium-hot coals until skins are charred on all sides. Place peppers in a large resealable plastic food storage bag; seal. Let stand 5 minutes; remove skin. Grill corn over medium-hot coals 6-10 minutes or until tender, turning every minute; cut kernels from cob.
- 3. Combine corn, cheeses, minced cilantro, remaining 1/2 onion and 1 clove garlic in a medium bowl; mix well. Carefully fill each pepper with cheese mixture - making cut in side of pepper, if necessary. Secure opening with wooden picks that have been previously soaked in hot water for 15 minutes to prevent burning). Brush peppers with remaining 1 tbsp. oil; grill over medium coals 1 minute per side until cheese melts. Serve with salsa. Garnish with cilantro sprigs.
CHILES RELLENOS STUFFED WITH MEXICAN QUESO
Chili Rellenos Stuffed with Mexican Queso is a Mexican classic. It is pure Mexican comfort food at its best. Stuff with a soft Mexican cheese such as Asadero or Chihuahua, or good ole Monterey Jack. The chili can be roasted and stuffed and chilled a day ahead, as well as the sauce. An instant-read thermometer helps to ensure the oil reaches 350 F perfectly...otherwise, test with a pinch of bread. Once sizzles quickly, it's ready. Enjoy!
Provided by Kris Longwell
Categories Mexican
Time 1h20m
Number Of Ingredients 15
Steps:
- Puree all sauce ingredients except oil with 1 1/4 teaspoons salt in a blender until smooth, then strain through a mesh sieve into a bowl, pressing on solids, then discarding them.
- Heat oil in a deep heavy large skillet over medium heat until it shimmers.
- Carefully pour in sauce and simmer gently, stirring occasionally, for about 10 minutes. (Sauce will still be thin).
- Taste, and season with pepper, and more salt, if desired.
- Set aside, but keep warm over low heat.
- Roast chilis on their sides over a gas flame over medium-heat, turning with tongs, until skins are blistered and slightly charred, 4 - 6 minutes. (Or, broil on a rack about 2 inches from heat).
- Transfer to a large bowl and cover with plastic wrap, let stand for 20 minutes. (This can be done ahead of time).
- Carefully rub off skins from chilies, leaving stems attached.
- Cut a slit lengthwise in each chile using kitchen shears or a sharp knife.
- Carefully cut out ribs and the seedpod. Clean out all seeds with a wet paper towel, if necessary (Leaving the seeds will make the peppers more hot).
- Stuff chilies with cheese and enclose filling by overlapping slit slightly, then transfer to a plate. (All this can be done the day before).
- Heat 1/2-inch of oil in another large heavy skillet over medium heat until it registers 350° F on thermometer.
- While oil heats, beat egg whites with 1/2 teaspoon salt, using an electric mixer until they just hold stiff peaks.
- Whisk in the yolks, two at a time, just until incorporated. Next, whisk in 1/4 cup flour.
- Spread 1 cup of flour onto a plate. Generously dust chilies with the flour, coating all sides. Gently shake off excess flour.
- When oil is ready, dip chilies, 1 at a time into egg batter, spooning it over chile to cover completely.
- Fry the chilis, turning once, until golden on all sides (Lap oil over any lighter areas, 4 to 5 minutes).
- Transfer chilies with a slotted spoon to paper towels to drain.
- Meanwhile, re-heat sauce.
- Ladle sauce onto plates and place a chili on top of sauce.
Nutrition Facts : Calories 575 kcal, ServingSize 1 serving
GOAT CHEESE & CORN CHILI RELLENOS
Sounds delish! Incorporates grilled corn kernels with either goat or feta cheese and Monterey Jack cheese. You could easily add some black beans as well.
Provided by DailyInspiration
Categories Lunch/Snacks
Time 45m
Yield 6 serving(s)
Number Of Ingredients 13
Steps:
- Combine tomatoes, 1/2 onion, 2 tablespoons oil, 1 clove garlic, vinegar, salt and black pepper in medium bowl; let salsa stand 15 minutes.
- Remove stems from poblano peppers by cutting each pepper about 1/2 inch from stem; remove seeds. Grill peppers over medium-hot coals until skins are charred on all sides. Place peppers in large resealable plastic food storage bag; seal. Let stand 5 minutes; remove skin. Grill corn over medium-hot coals 6-10 minutes or until tender, turning every minute; cut kernels from cob.
- Combine corn, cheeses, minced cilantro, remaining 1/2 onion and 1 clove garlic in medium bowl; mix well. Carefully fill each pepper with cheese mixture, making cut in side of pepper, if necessary. Secure opening with wooden pick. (Soak wooden picks in hot water for 15 minutes to prevent browning.) Brush peppers with remaining 1 tablespoons oil; grill over medium coals 1 minute per side until cheese melts. Serve with salsa. Garnish with cilantro sprigs.
Nutrition Facts : Calories 195.2, Fat 11.7, SaturatedFat 3, Cholesterol 8.4, Sodium 158.8, Carbohydrate 20.3, Fiber 5.4, Sugar 3.6, Protein 6.3
GRILLED CHILES RELLENOS WITH CORN, GOAT CHEESE, AND CILANTRO SAU
From New Mexico Magazine, June 2013. Vegetarian Southwest grilling. Make sure you get fat chiles, preferably poblanos, as fat ones are easier to stuff.
Provided by zeldaz51
Categories Corn
Time 40m
Yield 4 serving(s)
Number Of Ingredients 13
Steps:
- Prepare cilantro sauce. In food processor, mince cilantro and jalapeño very fine. Spoon in crema and salt, process again until well blended. Refrigerate until needed. (Sauce can be made 1 to 2 hours ahead, but after that the cilantro's vibrancy begins to fade.).
- Prepare filling, mixing together all ingredients in medium bowl. Cover and chill until needed. (Filling can be combined 1 day in advance, covered, and refrigerated.).
- Fire up grill, bring temperature to medium heat (4 to 5 seconds with hand test).
- Grill chiles uncovered 8 to 10 minutes, turning occasionally so that skin blackens and blisters all over. Place chiles briefly in plastic bag to steam as they cool.
- When chiles are cool enough to handle, peel them, wearing rubber gloves if your skin is sensitive. Slit each chile from end to end and remove any loose seeds. Don't remove seed pod or it will weaken chile walls. (Chiles can be prepared to this point a day ahead, covered, and refrigerated. Bring them back to room temperature before proceeding.).
- Stuff chiles with filling, bringing slit edges of each chile tightly back together. Spritz chiles with oil. Return chiles to grill, slit side down. Grill uncovered 5 to 7 minutes, turning once, until filling feels quite soft. Serve chiles hot with drizzle of sauce and garnish of chopped tomato.
Nutrition Facts : Calories 499.8, Fat 35.9, SaturatedFat 20, Cholesterol 93.3, Sodium 651.9, Carbohydrate 23.1, Fiber 2.9, Sugar 9.4, Protein 25.8
GRILLED CHILES RELLENOS
Make and share this Grilled Chiles Rellenos recipe from Food.com.
Provided by Ms B.
Categories Cheese
Time 40m
Yield 6 serving(s)
Number Of Ingredients 6
Steps:
- Cut a slit lengthwise in each chile and carefully scoop out the seeds and ribs.
- In a medium bowl, combine the beans, cheese, raisins, salsa, and chili powder.
- Stuff the peppers with the filling.
- Heat grill to medium.
- Place peppers on grill and cook, turning frequently, until they are soft and the cheese has melted.
Nutrition Facts : Calories 249.3, Fat 12.8, SaturatedFat 7.7, Cholesterol 35.7, Sodium 501.9, Carbohydrate 20.7, Fiber 4.4, Sugar 7.8, Protein 14.9
CHIPOTLE MEXICAN STREET CORN DIP WITH GOAT CHEESE
I was craving Mexican street corn that I had during a recent trip to Puerto Vallarta, so I came up with this fabulous dip. It blends the traditional profile of the popular street food with updated flavors for a tasty twist. -Joseph A Sciascia, San Mateo, California
Provided by Taste of Home
Categories Appetizers
Time 1h5m
Yield 3 cups
Number Of Ingredients 14
Steps:
- Brush corn with oil. Grill corn, covered, over medium heat until lightly browned and tender, 10-12 minutes, turning occasionally. Cool slightly., Preheat oven to 350°. Cut corn from cobs; transfer to a large bowl. Stir in goat cheese, mayonnaise, green chiles, pimientos, green onions, chipotle pepper, cilantro, lime juice and zest, cumin and chili powder. Transfer to a greased 1-1/2-qt. baking dish. Bake until bubbly and golden brown, 35-40 minutes. Serve with tortilla chips.
Nutrition Facts : Calories 157 calories, Fat 14g fat (3g saturated fat), Cholesterol 13mg cholesterol, Sodium 182mg sodium, Carbohydrate 7g carbohydrate (2g sugars, Fiber 1g fiber), Protein 3g protein.
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