Recipe Tip:
Beef it Up
Black beans are loaded with fiber--the soluble kind that helps to lower blood cholesterol. Start slowly so you have time to get used to more fiber.
Serve With
These meatless stuffed bell peppers can be served as a main dish with salad and bread, or they make a nice side dish with pork chops or chicken.
Prep Time: 10 min
Start to Finish: 30 min
makes: 6 servings
1 can (15 oz) black beans, drained, rinsed
3/4 cup cooked white rice
4 medium green onions, sliced (1/4 cup)
1/4 cup chopped fresh cilantro
2 tablespoons vegetable oil
2 tablespoons lime juice
1 clove garlic, finely chopped
1/4 teaspoon salt
3 large bell peppers, cut lengthwise in half, seeds removed
1 plum (Roma) tomato, diced
Additional chopped fresh cilantro, if desired
1. Heat coals or gas grill for direct heat. Cut three 18x12-inch pieces heavy-duty foil. Spray with cooking spray.
2. Mix beans, rice, onions, 1/4 cup cilantro, the oil, lime juice, garlic and salt.
Beef it Up
Black beans are loaded with fiber--the soluble kind that helps to lower blood cholesterol. Start slowly so you have time to get used to more fiber.
Serve With
These meatless stuffed bell peppers can be served as a main dish with salad and bread, or they make a nice side dish with pork chops or chicken.
Prep Time: 10 min
Start to Finish: 30 min
makes: 6 servings
1 can (15 oz) black beans, drained, rinsed
3/4 cup cooked white rice
4 medium green onions, sliced (1/4 cup)
1/4 cup chopped fresh cilantro
2 tablespoons vegetable oil
2 tablespoons lime juice
1 clove garlic, finely chopped
1/4 teaspoon salt
3 large bell peppers, cut lengthwise in half, seeds removed
1 plum (Roma) tomato, diced
Additional chopped fresh cilantro, if desired
1. Heat coals or gas grill for direct heat. Cut three 18x12-inch pieces heavy-duty foil. Spray with cooking spray.
2. Mix beans, rice, onions, 1/4 cup cilantro, the oil, lime juice, garlic and salt.
Place 2 bell pepper halves on one side of each foil piece. Fill with bean mixture.
3. Fold foil over peppers so edges meet. Seal edges, making tight 1/2-inch fold; fold again. Allow space on sides for circulation and expansion.
4. Cover and grill packets over medium heat 15 to 20 minutes or until peppers are tender. Place packets on serving platter. Cut large X across top of each packet; fold back foil. Sprinkle with tomato and additional cilantro.
Nutritional Information
1 Serving: Calories 180 (Calories from Fat 45); Total Fat 5g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 0mg; Sodium 180mg; Total Carbohydrate 26g (Dietary Fiber 8g, Sugars 3g); Protein 6g Percent Daily Value*: Vitamin A 10%; Vitamin C 60%; Calcium 6%; Iron 10% Exchanges: 1 Starch; 1/2 Other Carbohydrate; 1 Vegetable; 1 Fat Carbohydrate Choices: 2
3. Fold foil over peppers so edges meet. Seal edges, making tight 1/2-inch fold; fold again. Allow space on sides for circulation and expansion.
4. Cover and grill packets over medium heat 15 to 20 minutes or until peppers are tender. Place packets on serving platter. Cut large X across top of each packet; fold back foil. Sprinkle with tomato and additional cilantro.
Nutritional Information
1 Serving: Calories 180 (Calories from Fat 45); Total Fat 5g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 0mg; Sodium 180mg; Total Carbohydrate 26g (Dietary Fiber 8g, Sugars 3g); Protein 6g Percent Daily Value*: Vitamin A 10%; Vitamin C 60%; Calcium 6%; Iron 10% Exchanges: 1 Starch; 1/2 Other Carbohydrate; 1 Vegetable; 1 Fat Carbohydrate Choices: 2
*Percent Daily Values are based on a 2,000 calorie diet.
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