Test Kitchen recipe: Peppers stuffed with broccoli and beans


Cooking for two is not always easy, especially when you’re keeping an eye on calories, fat and even carbohydrates.

But today’s easy stuffed pepper recipe is just the ticket. It’s also diabetes-friendly and vegetarian.

The dish is quick to make, low in calories and fat and provides 9 grams of fiber per serving. Any dish that contains 5 grams or more of fiber per serving is considered an excellent source of fiber.

In this recipe, a good portion of the fiber comes from the brown rice — a whole grain.

Any color pepper, red, yellow or green, can be used in this recipe, depending on preference.

PEPPERS STUFFED WITH BROCCOLI AND BEANS

Serves: 2. Preparation time: 20 minutes

Total time: 30 minutes

Ingredients:

• 2 large bell peppers, any color, cut in half lengthwise and seeded

• 2/3 cup water

• 1/2 cup uncooked instant brown rice

• 1 cup chopped fresh broccoli

• 2 tablespoons chopped onion

• 1/2 cup canned red beans, drained and rinsed well

• 1/3 cup favorite chunky-style salsa

• 1/4 cup shredded reduced-fat cheddar cheese

• 2 tablespoons chopped fresh cilantro, optional

Directions:

In a microwavable dish, place the peppers cut sides down. Cover the dish with plastic wrap, folding back one edge 1/4 inch to vent the steam. Microwave on high about 4 minutes or until just tender.

Meanwhile, in a medium saucepan, heat the water to boiling. Stir in the rice, broccoli and onion. Reduce heat to low; cover and simmer about 10 minutes or until water is absorbed. Stir in the beans and salsa.

Spoon the hot rice mixture into the pepper halves. Place, filled sides up, in a microwave-safe dish. Sprinkle each pepper with 1 tablespoon of the cheese.

Cover with plastic wrap, folding back one edge about 1/4 inch to vent steam. Microwave about 1 minute or until the cheese is melted. Sprinkle with cilantro and let stand 1 to 2 minutes before serving.

From “Betty Crocker 30 Minute Meals for Diabetes” by the editors at Betty Crocker (Wiley, $19.95).

 

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