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Peppers Stuffed with Broccoli, Beans and Rice

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  • Prep Time 20 min
  • Total Time 35 min
  • Servings 2
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Looking for stuffing dish? Then check out these great peppers stuffed with broccoli, beans and rice recipe – perfect for dinner.

Ingredients

2
large bell peppers, cut in half lengthwise, 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, rinsed
1/3
cup chunky-style salsa
1/4
cup shredded reduced-fat Cheddar cheese (1 oz)
2
tablespoons chopped fresh cilantro

Directions

  • 1 In 8- or 9-inch square microwavable dish, place peppers, cut sides down. Cover dish with plastic wrap, folding back one edge or corner 1/4 inch to vent steam. Microwave on High about 4 minutes or until tender.
  • 2 Meanwhile, in 1-quart saucepan, heat water to boiling over high heat. Stir in rice, broccoli and onion; reduce heat to low. Cover; simmer about 10 minutes or until water is absorbed. Stir in beans and salsa.
  • 3 Spoon hot rice mixture into pepper halves. Place filled sides up in microwavable dish. Sprinkle each pepper half with 1 tablespoon of the cheese. Cover dish with plastic wrap, folding back one edge or corner 1/4 inch to vent steam. Microwave on High about 1 minute or until cheese is melted. Sprinkle with cilantro. Let stand 1 to 2 minutes before serving.

Expert Tips

Indulge yourself in colorful red, yellow or orange bell peppers instead of green. Not only do they retain their cheerful color, they add more sweetness than green bell peppers do.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
250
Calories from Fat
20
% Daily Value
Total Fat
2 1/2g
4%
Saturated Fat
1g
4%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
340mg
14%
Total Carbohydrate
45g
15%
Dietary Fiber
9g
35%
Sugars
7g
Protein
13g
% Daily Value*:
Vitamin A
30%
30%
Vitamin C
130%
130%
Calcium
15%
15%
Iron
15%
15%
Exchanges:
2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 1/2 Vegetable; 0 Very Lean Meat; 1/2 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
3
*Percent Daily Values are based on a 2,000 calorie diet.

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