Black Bean And Vegetable-Stuffed Peppers
|Frozen corn kernels/Fresh or canned corn kernels||1 Cup (16 tbs)|
|Chopped onion||1⁄2 Cup (8 tbs)|
|Low sodium tomato sauce||1 Cup (16 tbs)|
|Black pepper||1⁄4 Teaspoon|
|Cooked long grain white rice/Brown rice||2⁄3 Cup (10.67 tbs)|
|Canned black beans/Home cooked black beans||2 Cup (32 tbs), drained and rinsed|
|Red bell peppers||2 Large, cut in half lengthwise and seeded|
|Shredded nonfat cheese||4 Tablespoon|
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.
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.
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 mg3.5%
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