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Dec
10
2011

Heart Healthy: Broccoli Stuffed Peppers

I already have a stuffed bell pepper recipe that we love, but of course I felt the need to try another one I recently found because it not only has a whole grain and legumes, but also broccoli, an incredible veggie.

And the verdict?

Tasty!

And that's coming from someone who's only an acquaintance of broccoli. I wouldn't call us friends exactly. We respect each other and talk occasionally out of necessity (sometimes grudgingly), but we're not divulging any BFF-type secrets to each other yet.

I'll admit that the stuffed peppers exactly as the recipe delivers are bland and require some adjustments.

I usually wouldn't recommend adding salt, but in this case, it needs it. Not a lot. Just a generous pinch. 

(Adam and I made 8 of these on Sunday and put them in a tupperware in the fridge to keep for lunches this week. To heat one up, I like to cut it into at least quarters, but more like 16ths, because it heats throughout much faster. Once it's cut into smaller pieces and spread across your plate/bowl is a great time to add a little salt because you're not just sprinkling it on top and ignoring the rest of the filling.)

Or, in place of salt, some additional feta, or maybe some some tomato paste or extra salsa when preparing. Just something to add a little more flavor. Otherwise, it tastes a little too "healthy."

The other stuffed pepper recipe (that remains my favorite) has squash, zucchini, chickpeas, feta, grape tomatoes and couscous. It is a-MA-zing! This is the recipe for it, if you’re interested.

In the recipe for this one, included below and in the sidebar, I’m making my suggested modifications. 

This stuffed pepper has been a great lunch for us this week. The other stuffed pepper recipe I linked to is also delicious. And both are meat-free and good for you. So pick the one you think you'll like best and get cooking!

P.S. Unlike with oatmeal, the instant version of brown rice has a similar glycemic index to regular, longer-cooking brown rice, so it's just as healthy to use the quicker version!


Broccoli Stuffed Peppers

From eatbetteramerica.com

  • 2 large bell peppers, seeded, cut in half lengthwise (see Liz alternative below)
  • 2/3 C. water
  • 1/2 C. uncooked instant brown rice
  • 1 C. chopped fresh broccoli
  • 2 Tbsp. chopped onion
  • 1/2 C. canned red beans, drained, rinsed
  • 1/3 C. chunky-style salsa
  • 1/4 C. shredded reduced-fat Cheddar cheese (1 oz)
  • 2 Tbsp. chopped fresh cilantro

 

Making the peppers:

In an 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.

Liz alternative: I'm not a big fan of the microwave for cooking vegetables, though I haven't tried the above method, so feel free to if it's easier for you. My go-to method for not-crunchy-but-not-squishy bell peppers is this: Cut tops off peppers and seed. Bring a large pot of water to a boil. Place peppers in boiling water for 5 minutes, then drain. Cut in half to continue following their recipe below.)

Meanwhile, 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.

Spoon 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.

Servings: 2
Serving size: 1 whole pepper
Calories per serving: 250

Heart Healthy: Broccoli Stuffed Peppers
Copyright 2004-2013 Elizabeth Shiver