This meal is generally lightly seasoned, which allows each diner to add condiments to individual taste.
4 large, square red, yellow, or green bell peppers (about 1-1/2 pounds total)
1 tablespoon olive oil
1 large clove garlic, minced
2 tablespoons minced onion
2 dried red chilies
1/2 cup diced tomatoes, peeled and seeded
1 15.5-ounce can black beans, drained and rinsed
2 cups cooked brown rice
1/2 cup water
Wash peppers and cut off tops 1/4- to 1/2-inch down. Remove seeds; set tops aside. Put peppers in a baking dish. Heat oil in a skillet. Saute garlic and onion with dried red chilies until onion is soft, about 5 minutes. Add tomatoes, beans, and brown rice. Mix thoroughly. Spoon mixture into prepared peppers and put tops back on. Add 1/2 cup water to pan. Cover and bake at 375°F until peppers are soft, about 45 minutes to an hour. Serve with fiery mango salsa.
Each serving contains about 289 calories, 11 g protein, 5 g fat, 0 mg cholesterol, 53 g carbohydrates, 12 g fiber, and 8 mg sodium.
1 fresh mango
1 jalapeno, minced, with seeds and ribs removed
2 tablespoons minced red onion
2 scallions, sliced
1/2 cup chopped fresh cilantro
Peel and chop mango, and place in a small bowl. Add all other ingredients and refrigerate until ready to serve.
Each serving contains about 38 calories, less than 1 g protein, less than 1 g fat, 0 mg cholesterol, 10 g carbohydrates, 1 g fiber, and 3 mg sodium.