• 4 large bell peppers, any color or combination
  • 1 teaspoon olive oil
  • 2 medium tomatoes, chopped (about 1-1/2 cups)
  • 1 medium crookneck squash, diced (about 2 cups)
  • 1 medium zucchini, diced (about 2 cups)
  • 1/2 cup diced onion (1 medium)
  • 2 medium cloves garlic, minced, or 1 tsp bottled minced garlic
  • 2 cups cooked brown rice (1/2 to 2/3 cup uncooked)
  • 1/2 cup grated fat-free or low-fat Cheddar cheese (2 ounces)
  • 1/4 cup sliced water chestnuts (2 ounces)
  • 1 cup no-salt-added tomato juice


  1. Preheat oven to 375 degrees F.
  2. Cut peppers in half lengthwise, removing stems, ribs, and seeds. Heat oil in a large skillet over medium heat, swirling to coat bottom. Saute tomatoes, crookneck squash, zucchini, onion, and garlic until zucchini is tender-crisp, 3 to 4 minutes. Don't overcook.
  3. In a medium bowl, combine rice, cheese, and water chestnuts. Gently stir into skillet. Stuff pepper halves with vegetable mixture. Place in 9-inch round or square casserole dish, then carefully pour tomato juice around peppers. Bake, uncovered, for 30 minutes.

Recipe Yield: Servings: 8

Nutritional Information Per Serving:

Calories: 119
Fat: 1 grams
Sodium: 68 milligrams
Cholesterol: 1 milligrams
Protein: 5 grams
Carbohydrates: 23 grams

Content Continues Below ⤵ ↷

Diabetic Exchanges

1/2 Bread/Starch, 1/2 Low-Fat Milk, 2 Vegetable

Book Title: The New American Heart Association Cookbook

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