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Note: This recipe is especially for teens who must avoid foods that contain 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

Ingredients:

  • 3 bell peppers
  • 15 oz. can black beans, drained and rinsed
  • 1 c. corn
  • 1 c. cooked rice
  • ½ c. onions, finely chopped
  • 1½ tsp. cumin
  • 1 oz. light cheddar cheese, grated
  • 1 oz. jalapeño Jack cheese, grated
  • 2 cloves garlic, minced
  • 1 tsp. cilantro
  • ¼ c. water
  • nonstick cooking spray

Directions:

  1. Preheat oven to 350ºF (176ºC). 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 ¼ 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.

Serves: 6

Serving size: ½ pepper

Nutritional analysis (per serving):
195 calories
10 g protein
4 g fat
2 g sat. fat
32 g carbohydrate
7 g fiber
9 mg cholesterol
254 mg sodium
102 mg calcium
2.4 mg iron

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 ½ c. ground beef or turkey to the bean mixture.

Reviewed by: Allison Brinkley, RD, CNSN, LD/N
Date reviewed: July 2012