The spicy chemical in jalapenos that flares the taste buds is capsaicin. This powerful plant chemical has the ability to fight cancer, lower cholesterol, improve blood pressure and alleviate symptoms of sinus congestion.

Jalapeno Poppers

10 mL Western Family vegetable oil 2 tsp
45 mL red onion, finely minced 3 tbsp
3 garlic cloves, minced
125 g Western Family spreadable light 4 oz
cream cheese, at room temperature
30 mL fresh Parmesan cheese, finely grated 2 tbsp
1 mL salt 1⁄8 tsp
freshly ground black pepper to taste
8 jalapeno peppers
4 large egg whites
250 mL fine dry toasted bread crumbs 1 cup cooking spray
125 mL Western Family salsa ½ cup (hot, medium, or mild)

1. Heat oil in a small frying pan. Add onion and garlic and saut until soft, about 5 minutes. Do not brown. Transfer to a small bowl and add cream cheese, Parmesan, salt and pepper. Stir to blend. Set aside.

2. Wearing rubber gloves, cut peppers in half, lengthwise. Using a small spoon, scrape the inside membranes and seeds out. Fill pepper halves with cheese mixture and spread the surface with a knife until smooth. Peppers can be made to this point, covered and refrigerated overnight.

3. Preheat oven to 350 F (180 C). Line a baking sheet with parchment paper.

4. Whisk egg whites in a bowl until frothy. Place bread crumbs in a separate shallow bowl. Dip pepper halves, one at a time, in the egg whites then dip into bread crumbs until evenly coated all over.

5. Place cut side up on prepared baking sheet. Lightly spray with cooking spray. Bake about 20 minutes or until crisp and golden. Serve immediately with tsp (3 mL) salsa spooned on top.


Makes 16 servings

Nutritional analysis per serving
Calories 61 Protein 3.1 g Fat 2.5 g Carbohydrates 7.1 g Dietary Fibre 0.7 g