Stuffed Peppers
(Gluten-free)
This meal is generally lightly seasoned, which allows each diner to add condiments to individual taste.
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4 large, square red, yellow, or green bell peppers (about 1-1/2 pounds total)
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1 tbsp olive oil
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1 large clove garlic, minced
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2 tbsp minced onion
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2 dried red chilies
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1/2 cup diced tomatoes, peeled and seeded
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1 (15.5-ounce) can black beans, drained and rinsed
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2 cups cooked brown rice
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1/2 cup water
Preheat oven to 375°F. 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 over medium-high heat. Sauté 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 baking dish. Cover and bake until peppers are soft, about 45 minutes to an hour. Serve with fiery mango salsa (see recipe below).
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
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1 fresh mango
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1 jalapeño, minced, with seeds and ribs removed
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2 tbsp minced red onion
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2 scallions, sliced
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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.