This is a quick, easy weeknight recipe packed with vitamin A, vitamin C, iron and calcium. It's super high in protein and fiber, and low in fat. ALL FOR LESS THAN 300 CALORIES!
I make enough stuffing for 4 peppers, but only make 1 pepper at a time, and save the stuffing for another night's dinner (or to share with a friend)!
1. Pre-heat oven to 350F. Cut a hole in the top of each pepper and remove core and seeds. Microwave peppers on a plate: for 1 pepper, microwave for 2 min 30 sec, and for 4 peppers, microwave approximately 3 min 30 sec. or until they are slightly softened.
2. Fill a pot halfway with water. Add quinoa, cook on high at a boil until fluffy and soft, about 15 minutes. I never wait for the water to boil; I just throw stuff in right away, and it has never made any difference (pasta, rice, quinoa, potatoes etc).
2. Heat the 1/2 tbsp olive oil on high in a large saucepan. When oil is hot, add the onion and garlic. Let cook for approx. 5 min or until softened. Add the 1/2 taco seasoning packet.
3. While the onions and garlic are softening, open your cans of beans and corn to rinse and drain them.
3. Add the frozen broccoli. No need to microwave, just throw it in. Add 1/2 the can of beans and 1/2 the can of corn. Save the leftovers in the fridge or freezer for something else.
4. Turn heat down to med-low and add the salsa. Let the saucepan mixture cook until the quinoa is done.
5. When the quinoa is done, drain it in a colander, then add it to the saucepan and stir until well-mixed. Add hot sauce or tabasco if you like things a little spicy!
6. On a cookie sheet or baking dish, lay out a piece of aluminum foil. Take a pepper and tent the aluminum foil around it to make a little bowl around the outside of the pepper to support it when it softens and to prevent any leakage. Stuff the filling into the pepper, pressing with the back of a spoon to pack in as much filling as possible. Top each pepper with 2 tbsp. low-fat shredded cheese.
7. Bake for 15-20 minutes until pepper is soft and fully cooked.
1/2 tbsp olive oil
4 bell peppers (any color)
1/2 cup quinoa (any color)
1/2 can black eyed peas, rinsed and drained (or black beans, kidney beans, whatever beans you have)
1/2 can no-salt added corn, rinsed and drained
1/2 yellow onion, coarsely chopped
1/2 cup salsa (I used medium)
1 garlic clove
1 cup frozen broccoli
1/2 packet taco seasoning (I had the "cheesy" kind)
8 tbsp. low-fat shredded cheese
A few squirts hot sauce (optional)
1. Pre-heat oven to 350F. Cut a hole in the top of each pepper and remove core and seeds. Microwave peppers on a plate: for 1 pepper, microwave for 2 min 30 sec, and for 4 peppers, microwave approximately 3 min 30 sec. or until they are slightly softened.
2. Fill a pot halfway with water. Add quinoa, cook on high at a boil until fluffy and soft, about 15 minutes. I never wait for the water to boil; I just throw stuff in right away, and it has never made any difference (pasta, rice, quinoa, potatoes etc).
2. Heat the 1/2 tbsp olive oil on high in a large saucepan. When oil is hot, add the onion and garlic. Let cook for approx. 5 min or until softened. Add the 1/2 taco seasoning packet.
3. While the onions and garlic are softening, open your cans of beans and corn to rinse and drain them.
3. Add the frozen broccoli. No need to microwave, just throw it in. Add 1/2 the can of beans and 1/2 the can of corn. Save the leftovers in the fridge or freezer for something else.
4. Turn heat down to med-low and add the salsa. Let the saucepan mixture cook until the quinoa is done.
5. When the quinoa is done, drain it in a colander, then add it to the saucepan and stir until well-mixed. Add hot sauce or tabasco if you like things a little spicy!
6. On a cookie sheet or baking dish, lay out a piece of aluminum foil. Take a pepper and tent the aluminum foil around it to make a little bowl around the outside of the pepper to support it when it softens and to prevent any leakage. Stuff the filling into the pepper, pressing with the back of a spoon to pack in as much filling as possible. Top each pepper with 2 tbsp. low-fat shredded cheese.
7. Bake for 15-20 minutes until pepper is soft and fully cooked.
Nutrition Facts:
Serving Size: 1 stuffed pepper Calories: 271
Total Fat: 7.4 g Saturated Fat: 3.2 g
Trans Fat: 0 g Cholesterol: 15 mg
Sodium: 289 mg Total Carb: 40.5 g
Dietary Fiber: 7.5 g Sugars: 7.8 g
Protein: 12.7 g Vitamin A: 82 %
Calcium: 14% Vitamin C: 295%
Iron: 20%
this looks amazing! it's making me hungry just reading about it. i've got to make these soon. :)
ReplyDeletekatie
a sowing season.