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Stuffed Bell Peppers

These peppers may look compact, but they’re bursting with irresistible flavor. Stuffed with a medley of hearty basmati rice, beans, sweet corn and savory onions, this recipe will warm you up as the days grow cooler. Serve with a green salad and some crusty whole grain or gluten-free bread for a satisfying fall meal.

Ingredients

4 medium green bell peppers (or any other color bell peppers)
2 cups cooked brown basmati rice
1 cup canned pinto beans, rinsed and drained
¾ cup finely chopped onion
¾ cup corn kernels (fresh or frozen)
½ cup (2 oz.) crumbled Feta cheese
½ tsp. dried basil
Himalayan or sea salt and freshly ground black pepper, to taste
2 tsp. extra virgin olive oil
1 tsp. lemon juice

(As always, The Best Years in Life recommends choosing organic content and fresh content as much as possible for the healthiest recipe. Also, wash all fruits and vegetables before cutting or adding to the recipe.)

  

Directions:

1. Preheat the oven to 375 degrees. Spray an 8-inch square baking dish with cooking spray. Cut the tops off the bell peppers and set them aside. Remove the seeds. To help the peppers stand firmly, trim a thin slice from the bottom, taking care not to cut through. In a large bowl, combine the rice, beans, onion, corn, Feta, basil, salt and pepper.

2. Spoon the filling into the bell peppers, packing them lightly. Place the peppers in a baking dish and cover them with the reserved tops. Place the baking dish on the middle rack in the oven. Carefully add water to the baking dish to a depth of 1 ½ inches.

3. Bake until the peppers are soft when pierced with a knife, about 45 minutes. Remove the pepper tops and discard. In a small bowl, combine the oil and lemon juice and spoon over the peppers. Let the stuffed peppers stand for 20 minutes before serving.

Makes 4 servings.

Per serving: 284 calories, 7 g total fat (3 g saturated fat), 48 g carbohydrates, 9 g protein, 8 g dietary fiber, 475 mg sodium.

Original recipe and image source:  aicr.org

    

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