Stuffed Peppers


This meal is generally lightly seasoned, which allows each diner to add condiments to individual taste.

Stuffed pepper

  • 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 and seeded

  • 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 in a baking dish.

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 are soft, about 45 minutes to an hour. Serve with fiery mango salsa (see recipe below).

Serves 4

Each serving contains about 289 calories, 11 g protein, 5 g fat, 0 mg cholesterol, 53 g 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 onion

  • 2 scallions, sliced

  • 1/2 cup chopped fresh cilantro


Peel and chop mango and place in a small bowl. Add all other ingredients and refrigerate until ready to serve.

Serves 4

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.