Ingredients

Vitamin-C-rich poblano peppers, whose peak season is summer to early fall, are excellent roasted, peeled and added to soups, stews and sauces, or halved and stuffed before baking. (Dried poblano peppers are known as ancho chilies.) The spicy-sweet poblano's mild heat has an added benefit beyond perking up your taste buds: The capsaicin that gives peppers their punch is a potent antioxidant that may help prevent cancer.

Fresh poblanos typically measure about 4-5 inches long and about 2 1/2 inches wide at the stem end. When shopping, select rich-green peppers without bruises, wrinkles or soft spots. In the simple recipe below, their gentle spiciness pairs nicely with the sweet flavor of crab for a delectable summer meal.

Cooking spray
1 pound fresh lump crabmeat
1/2 cup fat-free sour cream
1/4 cup seasoned dry bread crumbs
2 tablespoons minced roasted red peppers (from water-packed jar)
4 poblano peppers, halved andseeded
8 teaspoons grated Parmesan cheese