Looking for stuffing dish? Then check out these great peppers stuffed with broccoli, beans and rice recipe – perfect for dinner.
Peppers Stuffed with Broccoli, Beans and Rice
- Prep Time 20 min
- Total 35 min
- Servings 2
- Ingredients 9
Ingredients
- 2 large bell peppers, cut in half lengthwise, seeded
- 2/3 cup water
- 1/2 cup uncooked instant brown rice
- 1 cup chopped fresh broccoli
- 2 tablespoons chopped onion
- 1/2 cup canned red beans, drained, rinsed
- 1/3 cup thick & chunky salsa
- 1/4 cup shredded reduced-fat cheddar cheese (1 oz)
- 2 tablespoons chopped fresh cilantro
Instructions
-
Step1In 8- or 9-inch square microwavable dish, place peppers, cut sides down. Cover dish with plastic wrap, folding back one edge or corner 1/4 inch to vent steam. Microwave on High about 4 minutes or until tender.
-
Step2Meanwhile, in 1-quart saucepan, heat water to boiling over high heat. Stir in rice, broccoli and onion; reduce heat to low. Cover; simmer about 10 minutes or until water is absorbed. Stir in beans and salsa.
-
Step3Spoon hot rice mixture into pepper halves. Place filled sides up in microwavable dish. Sprinkle each pepper half with 1 tablespoon of the cheese. Cover dish with plastic wrap, folding back one edge or corner 1/4 inch to vent steam. Microwave on High about 1 minute or until cheese is melted. Sprinkle with cilantro. Let stand 1 to 2 minutes before serving.
Nutrition
250
Calories
2 1/2g
Total Fat
13g
Protein
45g
Total Carbohydrate
7g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 250
- Calories from Fat
- 20
- Total Fat
- 2 1/2g
- 4%
- Saturated Fat
- 1g
- 4%
- Trans Fat
- 0g
- Cholesterol
- 0mg
- 0%
- Sodium
- 340mg
- 14%
- Potassium
- 650mg
- 19%
- Total Carbohydrate
- 45g
- 15%
- Dietary Fiber
- 9g
- 35%
- Sugars
- 7g
- Protein
- 13g
% Daily Value*:
- Vitamin A
- 30%
- 30%
- Vitamin C
- 130%
- 130%
- Calcium
- 15%
- 15%
- Iron
- 15%
- 15%
Exchanges:
2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 1/2 Vegetable; 0 Very Lean Meat; 1/2 Lean Meat; 0 High-Fat Meat; 0 Fat;Carbohydrate Choice
3Tips from the Betty Crocker Kitchens
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