저녁보통

Peppers Stuffed with Rice and Beans

Name: Peppers Stuffed with Rice and Beans
Prep time: 15 min
Cook time: 90 min
Total time: 105 min
Yield: 4
Ingredients: 1 cup uncooked brown rice; 1 can low-sodium black beans; 6 bell peppers; 1 cup reduced-fat cheddar cheese; 1 tomato; 1 cup salsa; salt

These simple stuffed peppers are fun and flavorful. Use yellow, red, green, and orange peppers for a colorful dish.

1 h 45 min4 인분

영양 정보 (1인분 기준)

1인분 기준 · 1회 제공량: 1/4 of recipe

439

칼로리

21g

단백질

73g

탄수화물

지방

13g

식이섬유

당류

603mg

나트륨

포화지방 4 g · 콜레스테롤 21 mg

링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.

재료

uncooked brown rice
1 cup
low-sodium black beans
1 can · 15 ounce can
bell peppers
6 · any color
reduced-fat cheddar cheese
1 cup · shredded
tomato
1 · chopped
salsa
1 cup
salt
optional to taste

조리법

1
Wash hands with soap and water.
2
Preheat the oven to 400 °F.
3
Cook brown rice according to package directions.
4
Wash the peppers under running water.
5
Cut the tops off the peppers and spoon out the seeds.
6
Cut up two peppers and leave four to fill with the rice mixture.
7
Drain and rinse the black beans.
8
Combine the chopped up peppers, beans, rice, salsa, tomato and salt (optional).
9
Spoon about 3 tablespoons of the mixture into the bottom of each pepper.
10
Sprinkle with 2 tablespoons of cheese.
11
Repeat steps 8 and 9 to fill the pepper completely, but do not top with cheese.
12
Bake peppers for 30 minutes.
13
Top each pepper with 2 tablespoons of cheese and continue baking for 15 minutes more.

출처: USDA MyPlate Kitchen · Adapted from Simple Stuffed Peppers, Simple Healthy Recipes Oklahoma Nutrition Information and Education ONIE Project

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