AICR Peppers Stuffed with Pizzazz - not TNT

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AICR Peppers Stuffed with Pizzazz

4 medium green bell peppers

2 cups cooked brown basmati rice

1 cup canned pinto beans, rinsed and drained

3/4 cup finely chopped onion

3/4 cup corn kernels, (fresh or frozen)

1/2 cup crumbled Feta cheese, (2 oz.)

1/2 tsp. dried basil

Salt and freshly ground black pepper, to taste

2 tsp. olive oil

1 tsp. lemon juice

 

 

 

 

 

 

Preheat the oven to 375 degrees. Spray an 8-inch

square baking dish with cooking spray. Cut the tops

off the bell peppers and set them aside. Remove the

seeds. To help the peppers stand firmly, trim a thin

slice from the bottom, taking care not to cut through.

In a large bowl, combine the rice, beans, onion, corn,

Feta, basil, salt and pepper.

 

Spoon the filling into the bell peppers, packing them

lightly. Place the peppers in a baking dish and cover

them with the reserved tops. Place the baking dish on

the middle rack in the oven. Carefully add water to

the baking dish to a depth of 1 ½ inches.

 

Bake until the peppers are soft when pierced with a

knife, about 45 minutes. Remove the pepper tops and

discard. In a small bowl, combine the oil and lemon

juice and spoon over the peppers. Let the stuffed

peppers stand for 20 minutes before serving.

 

Makes 4 servings.

 

Per serving: 284 calories, 7 g total fat (3 g

saturated fat), 48 g carbohydrates,

9 g protein, 8 g dietary fiber, 475 mg sodium.

 

Source: American Institute of Cancer Research

Formatted by Chupa Babi: 09.04.07

 

These peppers may look compact, but they’re bursting

with irresistible flavor. Stuffed with a medley of

hearty basmati rice, beans, sweet corn and savory

onions, this recipe will warm you up as the days grow

cooler. Serve with a green salad and some crusty whole

grain bread for a satisfying early fall meal.

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