- 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
- Preheat oven to 375 degrees F.
- 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.
- 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:
Fat: 1 grams
Sodium: 68 milligrams
Cholesterol: 1 milligrams
Protein: 5 grams
Carbohydrates: 23 grams
1/2 Bread/Starch, 1/2 Low-Fat Milk, 2 Vegetable
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook