Stuffed Peppers with Brown Rice and Cannellini Beans

Preparation

1. Step 1

   In a medium saucepan, cook the rice using the package directions, omitting the salt and margarine.

   Step 2

   Meanwhile, preheat the oven to 425°F. Lightly spray a 13 x 9 x 2-inch glass baking dish with cooking spray. Set aside.

   Step 3

   Place the bell pepper halves with the cut side down in a single layer in another 13 x 9 x 2-inch glass baking dish (doesn’t need to be sprayed).

   Step 4

   Roast the peppers, covered, for about 20 minutes, or until tender-crisp. Using tongs, transfer the peppers with the cut side up to the sprayed baking dish. Set aside.

   Step 5

   Reduce the oven temperature to 350°F.

   Step 6

   Stir the remaining ingredients except the parsley into the cooked rice. Spoon about 3/4 cup rice mixture into each pepper half.

   Step 7

   Bake for 15 to 20 minutes, or until the mixture is heated through and the peppers are tender. Sprinkle with the parsley. Serve hot or at room temperature.

2. Nutrition information

   Step 8

   (Per serving)

   Step 9

   Calories: 217

   Step 10

   Total fat: 5.0g

   Step 11

   Saturated: 0.5g

   Step 12

   Trans: 0.0g

   Step 13

   Polyunsaturated: 0.5g

   Step 14

   Monounsaturated: 2.5g

   Step 15

   Cholesterol: 0mg

   Step 16

   Sodium: 60mg

   Step 17

   Carbohydrates: 35g

   Step 18

   Fiber: 8g

   Step 19

   Sugars: 7g

   Step 20

   Protein: 8g

   Step 21

   Calcium: 72mg

   Step 22

   Potassium: 582mg

3. Dietary Exchanges

   Step 23

   2 starch

   Step 24

   1 vegetable

   Step 25

   1/2 fat