This meal is generally lightly
seasoned, which allows each diner to add condiments to individual taste.
4 large, square red, yellow, or
green bell peppers (about 1-1/2 pounds total)
1 tbsp olive oil
1 large clove garlic, minced
2 tbsp minced onion
2 dried red chilies
1/2 cup diced tomatoes, peeled
1 (15.5-ounce) can black beans,
drained and rinsed
2 cups cooked brown rice
1/2 cup water
Preheat oven to 375°F. Wash peppers
and cut off tops 1/4- to 1/2-inch down. Remove seeds; set tops aside. Put peppers
Heat oil in a skillet over medium-high
heat. Sauté garlic and onion with dried red chilies until onion is soft, about 5 minutes.
Add tomatoes, beans, and brown rice. Mix thoroughly.
Spoon mixture into prepared peppers
and put tops back on. Add 1/2 cup water to baking dish. Cover and bake until peppers
soft, about 45 minutes to an hour. Serve with fiery mango salsa (see recipe below).
Each serving contains about 289 calories, 11 g protein, 5 g fat, 0 mg cholesterol,
carbohydrates, 12 g fiber, and 8 mg sodium.
Fiery mango salsa
1 fresh mango
1 jalapeño, minced, with
seeds and ribs removed
2 tbsp minced red
2 scallions, sliced
1/2 cup chopped fresh
Peel and chop mango and place in
a small bowl. Add all other ingredients and refrigerate until ready to serve.
Each serving contains about 38
calories, less than 1 g protein, less than 1 g fat, 0 mg cholesterol, 10 g
carbohydrates, 1 g fiber, and 3 mg sodium.