2 large sweet red peppers
1/3 instant brown rice
2 tablespoons hot water
3/4 cup canned kidney beans, rinsed and drained
1/2 cup frozen corn, thawed
2 green onions, thinly sliced
1/8 teaspoon crushed red pepper flakes
1/2 cup shredded part-skim mozzarella cheese
1 tablespoon grated Parmesan Cheese
Preheat the oven to 400 F
- In a large skillet combine the stewed tomatoes, rice hot water, green onions, crushed red pepper flakes. Stir in and bring to a simmer. Cover and cook on low heat for 20 minutes. Once the filling is cooked add in the kidney beans and corn and fluff with a fork.
- Prep the peppers: cut peppers in half lengthwise and remove the seeds and membrane. Fill the peppers with prepared rice mixture(packing it in there).
- Arrange the stuffed peppers in a large baking dish or oven-proof skillet. Cover and bake for 30 minutes on the center rack. Remove the cover and sprinkle the mozzarella and parmesan cheese on top of each pepper.
- Bake for additional 10 minutes.
These stuffed vegetarian peppers are nutritionally balanced in their own right. The rice and beans combined provides the complete proteins that are needed daily. A side garden salad would be an appropriate side dish with this meal or the peppers can be the only meal since they contain all the nutrients from the food groups.
Total Calories: 361 Calories.