Vegetarian Stuffed Peppers

Note: This recipe is especially for teens who must avoid gluten, a type of protein found in many foods.

This light vegetarian, gluten-free dish can be served with steamed veggies, a salad, or baked potato.

Prep time: 40 minutes

What you need:

• 3 bell peppers
• 15-ounce can black beans, drained and rinsed
• 1 cup corn
• 1 cup cooked rice
• 1/2 cup onions, finely chopped
• 1-1/2 teaspoons cumin
• 1 ounce light cheddar cheese, grated
• 1 ounce jalapeño Jack cheese, grated
• 2 cloves garlic, minced
• 1 teaspoon cilantro
• 1/4 cup water
• nonstick cooking spray

What to do:

1. Preheat oven to 350°F (176°C). Spray 9" x 13" pan with nonstick cooking spray.
2. Cut peppers in half lengthwise and remove seeds.
3. In a large bowl, combine remaining ingredients except cheese.
4. Fill each pepper half with bean mixture and place in pan.
5. Pour 1/4 cup water into the pan around the peppers.
6. Cover with aluminum foil and bake for 30 minutes.
7. Remove foil and sprinkle each half with cheese. Bake uncovered for 5 minutes or until cheese is melted.

Nutritional analysis (per serving):

• 195 calories
• 10g protein
• 4g fat
• 2g sat. fat
• 32g carbohydrate
• 7g fiber
• 9mg cholesterol
• 254mg sodium
• 102mg calcium
• 2.4mg iron

Serves: 6

Serving size: 1/2 pepper

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:
Any color of peppers will work well in this recipe. If you would like to include meat, add 1/2 cup cooked ground beef or turkey to the bean mixture.

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