Brown Rice-Stuffed Peppers
This whole grain recipe version of Spanish rice is served in a sweet pepper but could be in a bowl as a side dish. It goes well with chicken or pork.
Ingredients
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1/2 cup chopped onion
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2 cloves garlic, minced
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2 tsp. olive oil
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2 14-oz. cans reduced-sodium chicken broth
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1 -1/2 cups brown rice
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1/2 tsp. dried oregano, crushed
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1/2 tsp. ground black pepper
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1/4 tsp. salt
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1/8 tsp. paprika
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1 14 1/2-oz. can diced tomatoes, drained
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1 11-oz. can whole kernel corn with sweet peppers, drained
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2 Tbsp. snipped fresh cilantro
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8 small green, yellow, and/or red sweet peppers
Directions
1.
In a large saucepan cook onion and garlic in hot oil over medium heat about 5 minutes or until onion is tender. Stir in broth. Bring to boiling; add uncooked rice, oregano, black pepper, salt, and paprika. Simmer, covered, about 40 minutes or until rice is tender. Remove from heat and stir in tomatoes, corn, and cilantro.
2.
Preheat oven to 400 degrees F. Slice tops from sweet peppers; remove and discard seeds. In a 3-quart rectangular baking dish, arrange peppers in a single layer. Spoon rice mixture into sweet peppers; place pepper tops onto rice. Bake, covered, about 30 minutes or until peppers are crisp-tender and rice mixture is heated through. Makes 8 peppers.
Nutrition information
Calories 204, Total Fat 3 g, Saturated Fat .4 g, Monounsaturated Fat 1 g, Polyunsaturated Fat .6 g, Cholesterol 0 mg, Sodium 524 mg, Carbohydrate 40 g, Total Sugar 7 g, Fiber 5 g, Protein 6 g. Daily Values: Vitamin A 125%, Vitamin C 102%, Calcium 4%, Iron 8%. Exchanges: Vegetable 1.5, Starch 2.
Percent Daily Values are based on a 2,000 calorie diet
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