Featured Recipe: Stuffed peppers

Featured Recipe: Stuffed peppers

Ingredients

  • 4 large, square red, yellow, or green bell peppers (about 1-1/2 pounds total)
  • 1 tablespoon olive oil
  • 1 large clove garlic, minced
  • 2 tablespoons minced onion
  • 2 dried red chilies
  • 1/2 cup diced tomatoes, peeled and seeded
  • 1 15.5-ounce can black beans, drained and rinsed
  • 2 cups cooked brown rice
  • 1/2 cup water

Directions

Wash peppers and cut off tops 1/4- to 1/2-inch down. Remove seeds; set tops aside. Put peppers in a baking dish. Heat oil in a skillet. Saute garlic and onion with dried red chilies until onion is soft, about 5 minutes. Add tomatoes, beans, and brown rice. Mix thoroughly. Spoon mixture into prepared peppers and put tops back on. Add 1/2 cup water to pan. Cover and bake at 375°F until peppers are soft, about 45 minutes to an hour. Serve with fiery mango salsa.

Serves 4

Each serving contains about 289 calories, 11 g protein, 5 g fat, 0 mg cholesterol, 53 g carbohydrates, 12 g fiber, and 8 mg sodium.

 

Fiery mango salsa

Ingredients

  • 1 fresh mango
  • 1 jalapeno, minced, with seeds and ribs removed
  • 2 tablespoons minced red onion
  • 2 scallions, sliced
  • 1/2 cup chopped fresh cilantro

Directions

Peel and chop mango, and place in a small bowl. Add all other ingredients and refrigerate until ready to serve.

Serves 4

Each serving contains about 38 calories, less than 1 g protein, less than 1 g fat, 0 mg cholesterol, 10 g carbohydrates, 1 g fiber, and 3 mg sodium.

Online Medical Reviewer: Poulson, Brittany, RD, CDE

Online Medical Reviewer: Wilkins, Joanna, RD, CD

Date Last Reviewed: 8/1/2016

© 2000-2017 The StayWell Company, LLC. 780 Township Line Road, Yardley, PA 19067. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional’s instructions.

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health enews Staff
health enews Staff

health enews staff is a group of experienced writers from our Advocate Health Care sites, also including freelance or intern writers.