Stuffed peppers have been around for decades. But I’ve made them a healthier, more delicious side dish or main course by using brown rice and lean beef and adding a Tex Mex flavor.
RECIPE INSTRUCTIONS
1. Preheat the oven to 375°f. Line a baking sheet with foil and lightly coat with cooking spray.
2. In small saucepan, bring the stock and rice to a boil. Reduce the heat to low, then cover and simmer for 25 minutes or until the rice is tender. Drain any excess stock.
3. Lightly coat a large saucepan with cooking spray, add the oil and set over medium-high heat. Add the onion and sauté for 3 minutes. Add the corn and sauté another 5 minutes or until the corn starts to brown. Add the ground beef and sauté until no longer pink, about 3 minutes.
4. Add the cooked rice, beans, chili powder, basil, cumin, salt, pepper and salsa and cook for
1 minute. Remove from the heat and add ½ cup of the cheese, along with the sour cream
and cilantro or parsley.
5. Carefully remove and discard the top from each of the peppers. Remove the ribs and seeds
and discard. Place the peppers on the baking sheet and fill them with the beef stuffing. Bake
for 25 minutes.
6. Sprinkle with the remaining cheese and bake for another 2 minutes or just until the cheese
melts.
INGREDIENTS
2 cups beef (or chicken) stock
1/2 cup brown rice
2 tsp vegetable oil
1 cup diced onion
1 cup canned corn, drained
1/2 lb lean ground beef
1 1/2 cups canned red kidney beans, drained and rinsed
1 1/2 tsp chili powder
1/2 tsp dried basil
1/2 tsp ground cumin
pinch of salt and pepper
1/2 cup medium salsa
3/4 cup shredded aged cheddar cheese
1/3 cup low-fat sour cream
1/3 cup chopped cilantro or parsley
4 medium bell peppers (any color)
NOTES
Nutritional Analysis per Serving
Calories 455
Protein 28 g
Fat 13 g
Saturated Fat 5.1 g
Carbohydrates 58 g
Cholesterol 49 mg
Sodium 790 mg
Fiber 9.7 g
Prep Time: 15 minutes
Cook Time: 37 minutes
Make Ahead: Prepare the filling and stuff up to a day in advance.
Nutrition Watch: Red kidney beans are a very good source of fiber. They contain 6 g per 1/3 cup.
Nutritional Analysis
per Serving
Calories 455
Protein 28 g
Fat 13 g
Saturated Fat 5.1 g
Carbohydrates 58 g
Cholesterol 49 mg
Sodium 790 mg
Fiber 9.7 g
Prep Time: 15 minutes
Cook Time: 37 minutes
Make Ahead: Prepare the filling and stuff up to a day in advance.
Nutrition Watch: Red kidney beans are a very good source of fiber. They contain 6 g per 1/3 cup.
Serves 4
