Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it. However, the onion is cooked long enough that some with GERD may be able to tolerate it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"Fear is a strange soil. It grows obedience like corn, which grow in straight lines to make weeding easier. But sometimes it grows the potatoes of defiance, which flourish underground." -Terry Pratchett, Small Gods

The refrigerator light goes on...

This is a great rice dish that goes perfectly with almost anything. You can serve it with a simple piece of chicken or grilled fish. If you have a rub that has Southwestern or Latin flavors for your chicken or fish, all the better.

Another great way to serve this is to add the protein - maybe even shrimp or tofu cubes - to the pan with the corn for the last 10 minutes or so and fold them into the poblano rice.


Poblano Corn Rice

Servings: 4 | Serving size: about 1 1/4 cups

Cooking time: 60 minutes

This recipe can easily be multiplied and keeps well for about 24 to 48 hours in the refrigerator. Reheat gently.

Poblano Corn Rice recipe


Place a large skillet on the bottom rack of the oven and preheat to 325°F.

In a medium sauce pan, heat the water.

When the water boils, stir in the brown rice.

Reduce heat to medium-low and simmer, partially covered, for about 35-45 minutes.

Do not boil away all of the liquid and do not stir the rice.

When a very small amount of liquid remains, remove the pan from the burner and let it stand, covered, for 5 minutes.

Place the poblano on a piece of aluminum foil on the top rack of the oven.

Roast for about 30 to 40 minutes until soft and charred.

Remove from the oven and place in a paper bag for 5 minutes to cool.

Remove the outer peel, stem, and seeds. Place in a blender.

While the rice and poblano are cooking, add 2 teaspoons of the olive oil to the skillet in the oven.

Add the garlic and onions.

Roast for about 30 minutes until caramelized. Stir occasionally.

Add the onions and garlic to the blender jar with the poblano, salt, and cilantro, and puree until smooth.

Return the pan to the oven with the remaining 2 teaspoons of olive oil.

Add the corn and roast for 15 to 20 minutes.

When the corn and rice are done, fold them together with the poblano and onion mixture.


Nutrition Facts

Serving size: about 1 1/2 cups

Servings: 4

Amount Per Serving

Calories 224 Calories from Fat 54
% Daily Value
Total Fat 6g 9%
    Saturated Fat 1g 5%
    Monounsaturated Fat 4g
    Trans Fat 0g
Cholesterol 0mg 0%
Sodium 163mg 7%
Total Carbohydrates 40g 13%
    Dietary Fiber 5g 20%
    Sugars 4g
Protein 5g
Vitamin A 10% Vitamin C 100%
Calcium 2% Iron 8%
Vitamin K 8mcg Potassium 332mg