Black Bean And Vegetable-Stuffed Peppers Recipe

Summary

Difficulty LevelEasyHealth IndexHealthy
CuisineCourse
MethodInterest Group

Ingredients

 Frozen corn kernels/Fresh or canned corn kernels1 Cup (16 tbs)
 Chopped onion1⁄2 Cup (8 tbs)
 Water2 Tablespoon
 Low sodium tomato sauce1 Cup (16 tbs)
 Black pepper1⁄4 Teaspoon
 Cooked long grain white rice/Brown rice2⁄3 Cup (10.67 tbs)
 Canned black beans/Home cooked black beans2 Cup (32 tbs), drained and rinsed
 Red bell peppers2 Large, cut in half lengthwise and seeded
 Shredded nonfat cheese4 Tablespoon

Nutrition Facts

Serving size: Complete recipe

Calories 988 Calories from Fat 32

% Daily Value*

Total Fat 4 g5.5%

Saturated Fat 0.46 g2.3%

Trans Fat 0 g

Cholesterol 10.6 mg

Sodium 2141.4 mg89.2%

Total Carbohydrates 185 g61.7%

Dietary Fiber 38.4 g153.8%

Sugars 37.3 g

Protein 54 g108.4%

Vitamin A 174.6% Vitamin C 548.4%

Calcium 94.3% Iron 42%

*Based on a 2000 Calorie diet

Directions

Combine corn, onion, and water in a microwave-safe casserole.
Cover with vented plastic wrap and microwave on high for 3 minutes.
Add tomato sauce and black pepper.
Cover with vented plastic wrap and microwave on high for 3 minutes or until tomato sauce bubbles.
Remove casserole from microwave.
Stir rice and beans into tomato-corn mixture.
Cover and set aside.
Place pepper halves on a microwave-safe plate.
Cover with vented plastic wrap.
Microwave on high for 5 minutes or until almost tender.
Drain.
Stuff peppers with bean mixture.
Cover with vented plastic wrap and microwave on high for 4 minutes or until beans and rice are heated through and green pepper halves are tender.
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