3 scallions, sliced

2 tablespoons chopped fresh cilantro

8 slices sourdough bread

Place peppers in a microwave-safe bowl, cover with plastic wrap and microwave on high until soft, 3 to 4 minutes. Let stand, covered, until cool enough to handle.

Meanwhile, combine beans, salsa and salt in a medium bowl. Mash the beans with a fork until they begin to form a paste (some can remain whole). Combine cheese, yogurt, scallions and cilantro in a small bowl.

When the peppers are cool enough to handle, slice each one in half lengthwise and remove the stem and seeds.

Heat a panini maker to high. (No panini maker? See stovetop variation, below.)

Spread 1/3 cup of the bean mixture on each of four slices of bread. Top with a heaping tablespoon of the cheese mixture. Place two pepper halves over the cheese. Cover with the remaining slices of bread.

Grill the sandwiches in the panini maker until golden brown, about 4 minutes. Cut in half and serve immediately.

Recipe notes

Stovetop Variation: Place four 15-ounce cans and a medium skillet (not nonstick) by the stove. Heat 1 teaspoon canola oil in a large nonstick skillet over medium heat. Place two sandwiches in the pan. Place the medium skillet on top of the sandwiches, then weight it down with the cans. Cook the sandwiches until golden on one side, about 2 minutes. Reduce the heat to medium-low, flip the sandwiches, replace the top skillet and cans, and cook until the second side is golden, 1 to 3 minutes more. Repeat with another 1 teaspoon oil and the remaining two sandwiches.

Dark green poblano peppers, smaller than a bell pepper but larger than a jalapeno, can be fiery or relatively mild; there's no way to tell until you taste them. Find them near other fresh peppers at most large supermarkets.

Nutrition per serving: 415 calories; 6 g fat (3 g sat, 1 g mono); 13 mg cholesterol; 70 g carbohydrate; 19 g protein; 9 g fiber; 761 mg sodium; 307 mg potassium.

Nutrition bonus: Vitamin C (163 percent daily value), Folate (39 percent dv), Iron (20 percent dv).

4 1/2 Carbohydrate Serving(s)

Exchanges: 3 1/2 starch, 1 vegetable, 1 medium-fat meat

(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)