stuffed red pepper

[Guest guest]

another from arnot's book - with or without cheese

 

 

* Exported from MasterCook *

 

Stuffed Red Pepper

 

Recipe By :Breast Health Cookbook by Arnot, Sutherland, Mitchell

Serving Size : 2 Preparation Time :0:15

Categories : Main Dishes Rx

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

3/4 cup small broccoli florets

2 tablespoons chopped green onion

1/2 cup cooked brown rice

1/2 cup cooked wild rice

1/4 cup canned black beans

1 tablespoon raisins

2 tablespoons tomato sauce

1/8 teaspoon salt

1 large evenly shaped sweet red pepper

2 tablespoons grated low-fat cheddar cheese

 

Prep: Preheat oven to 375F.

 

1. Blanch broccoli and green onion together.

 

2. Mix all ingredients except red pepper and cheese.

 

3. Cut pepper in half lengthwise; remove stem, seeds, and membranes; rinse

pepper.

 

4. Put half of the vegetable-rice mixture in each pepper half.

 

5. Place in an ovenproof dish; cover with foil. Bake for 35 minutes.

 

6. Remove from oven; top each pepper half with 1 tablespoon grated cheese.

Return to oven, uncovered, for about 2 minutes, until cheese is melted.

 

VEGAN (the antiprostrate diet): top with toasted whole wheat bread crumbs

instead of low-fat cheese.

 

Estimated nutrients per serving:

Calories: 200

Total protein (grams): 10

Soy protein (grams): 0

Total carbohydrate (grams): 40

Total fat (grams): 1.5 Total fiber (grams): 7

 

Total fruit and vegetable (servings): 2, including 1 serving of cruciferous

vegetable

 

Cuisine:

" Vegetarian "

T(COOKING):

" 0:40 "

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 179 Calories; 2g Fat (7.5% calories from

fat); 8g Protein; 35g Carbohydrate; 6g Dietary Fiber; 1mg Cholesterol; 381mg

Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit.

 

NOTES : The red pepper, green broccoli, and black beans make this dish visually

appealing in addition to being good to eat! Red peppers are a great source of

the antioxidants beta-carotene and vitamin C.

 

Nutr. Assoc. : 206 0 0 0 0 0 0 0 4695 2538

 

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