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Healthy Exchanges

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  FORUM:   Recipes
TOPIC:   Southwest Stuffed Peppers 


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SKYBOYSMOM
Posts: 1,152
6/1/08 2:35 P

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Southwest Stuffed Peppers

Unusual? Yes! - Filling? you Bet! - Tasty? Most Certainly!!!

4 (medium sized) green bell peppers
2 1/4 cups hot water*
1/2 cup chopped onion
1/2 cup chunky salsa (mild, medium or hot)
1 tablespoon Brown Sugar Twin
1 teaspoon JO's Chili Seasoning
1 cup cold cooked rice
6 ounces (one 8 ounce can) red kidney beans, rinsed and drained
1/2 cup frozen whole kernel corn, thawed
1/2 cup (1 1/2 ounces) shredded Kraft reduced fat Cheddar cheese
1/4 cup Land O Lakes no fat sour cream

Preheat over to 350 degrees. Cut a thin slice from stem end of each green pepper. Remove seeds and membrane, Rinse pepper. Place peppers in a large saucepan with 2 cups water. Cook over medium heat for 5 minutes. Drain and arrange peppers in an 8 by 8 inch baking dish. Pour remaining 1/4 cup water into baking dish. In a large skillet sprayed with butter flavored cooking spray, sauté onion. Stir in salsa, Brown Sugar Twin and JO's Chili Seasoning. Add rice,kidney beans and corn. Mix well to combine. Evenly stuff mixture into peppers. Sprinkle about 2 tablespoons Cheddar cheese over top of each. Cover and bake for 20 minutes. Uncover and continue baking for 5 minutes. Place baking dish on a wire rack and let set for 5 minutes. When serving, top each with 1 tablespoon sour cream.

Serves 4 - Each serving equals:
HE: 1 1/2 Ve, 1 1/4 Pr, 3/4 Br, 16 OC
**********
198 Calories, 3 gm Fa, 9 gm Pr, 36 gm Ca, 264 mg So, 108 mg Cl, 7 gm Fi
**********
Diabetic: 1 1//2 Ve, 1 1/2 St/Ca. 1 Mt

HINTS: 1. 23 cup uncooked instant rice usually cooks to about 1 cup. 2. Substitute any reputable brand for JO's Chili Seasoning 3. Thaw corn by placing in a colander and rinsing under hot water for 30 seconds.

Healthy Exchanges Newsletter, Vol IX, Issue 6 - June 2000, Pg 7
Joanna M Lund



 
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