Green chilis are immature chili peppers, most often Pasilla, Anaheim or Poblano peppers that have been harvested before fully ripening. Not as spicy as red chili peppers, they are available raw, canned or pickled and are a common addition to traditional Hispanic dishes ranging from soups to snacks.

Green chilis are low in calories, virtually fat-free and rich in health-enhancing nutrients and antioxidants, including vitamins A, C, B and K and the phytonutrient capsaicin.

Foods high in capsaicin are a wise diet addition: The American Institute for Cancer Research reports that continuing research is consistently showing that eating rich capsaicin sources like green chili peppers help inhibit the growth of cancer cells. And they’re also helpful for respiration process, blood pressure, and heart health.

While using fresh green chili peppers is always best, canned work very well when you don’t have fresh in the house.

They’re a versatile vegetable and are an inexpensive and convenient way to add a burst of flavor to foods, which makes them a pantry staple for some folks. Experienced chefs know how dependable they are in adding a little extra spizzaz to just about any recipe.

When I say they’re versatile, I’m talking chile rellanos, chile verde, guacamole, enchiladas, salsa verde, lesser known chilaquiles, and green chile and cheese flautas. Then of course, there are burritos, tacos, tostadas, and Mexican casseroles that welcome the addition of green chilies with open arms.

Canned green chilies are available whole and diced, with their heat levels varying from mild to hot. Besides differences in heat, you’ll notice, if you experiment with different brands, that the textures of chiles will vary. The best products are pleasantly tender but maintain their structure.

With this standard in mind, the pros at America’s Test Kitchen (whose motto is, “We make mistakes so you don’t have to.”), went hunting for the best canned green chilies and their favorite turned out to be the Goya Diced Green Chiles Fire Roasted.

Their reasoning: “Costing less than $1 per can, they were soft yet maintained their structure, but it was their heat level that really won us over. Tasters thought it was ‘just right,’ with a ‘full-flavored peppery taste.’ Their ‘pronounced zing’ added a ‘nice little kick’ to every recipe we tried, which set them apart from the rest of the lineup.”

While having the Test Kitchen’s recommendation is helpful, it’s safe to proceed no matter what brand you have on hand. They’re just that good at what they do. SO, if you happen to have a can of green chiles in your cupboard or pantry right now, why not pull them out and whip up this delicious Mexican casserole for your supper tonight? Buen provecho (“enjoy your meal”)!

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