Healthy Vegetable Recipes

Ingredients:

8 large green peppers
1 1/4 tsp salt, divided
1 tsp ground black pepper
3 cup cooked rice
15 oz canned black beans - drained and, r, i, nsed
11 oz canned mexican-style corn - draine, d
1 medium onion, chopped
1 cup walnuts, chopped
4 oz canned chopped green chilies
1/2 tsp liquid smoke
1/2 tsp ground cumin
2 oz monterey jack, shredded optional
1 jalapeno pepper slices

Instructions:

Conventional Oven Instructions: Cut a thin slice from stem end of each
pepper; remove seeds and membranes; rinse. Cook peppers 5 minutes in
enough boiling water to cover; drain. Season inside of peppers with 1
teaspoon salt and black pepper; set aside. Combine rice, beans, corn,
onion, walnuts, chiles, liquid smoke, cumin and remaining 1/4
teaspoon salt. Spoon 1 cup rice mixture into each pepper; stand
upright in 13 x 9-inch baking pan. Cover pan with foil; bake at 350F
degrees for 20 minutes. Remove cover, sprinkle peppers with cheese.
Cook an additional 5 minutes or until cheese is melted. Garnish with
jalapeno pepper slices.

Microwave Oven Instructions: Cut a thin slice from the stem end of
each pepper; remove seeds and membrane and rinse. Season with 1
teaspoon salt and black pepper; set upside down on a paper towel to
drain. Combine rice, corn, onion, walnuts, chiles, liquid smoke,
cumin and 1/4 teaspoon salt in 13x9 microproof casserole. Cook on
HIGH 2 mins. Spoon 1 cup mixture into each pepper. Return stuffed
pepper to the casserole. Pour 1/4-inch water in bottom of dish.
Cover with vented plastic wrap. Microwave at MEDIUM (50% power) for 7
mins. Uncover and sprinkle cheese on top of each pepper. Microwave on
HIGH 1 min. Garnish with jalapeno pepper slices.

Each serving *without the Monterey Jack cheese* provides: 293
calories; 10.1g protein; 10.4g fat; 43.8g carbohydrate; 5.2g dietary
fiber; 0mg cholesterol; 465mg sodium

Source: "Veg-able Rice" from USA Rice Council

Servings: 8