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Stuffed Bell Peppers

1 cup chopped fresh tomatoes 
1 teaspoon chopped fresh cilantro 
1 jalapeņo pepper,* seeded and chopped (optional) 
1/2 clove garlic, finely minced 
1/2 teaspoon dried oregano leaves, divided 
1/4 teaspoon ground cumin 
6 ounces lean ground beef round 
1/2 cup cooked brown rice 
1/4 cup cholesterol-free egg substitute or 2 egg whites 
2 tablespoons finely chopped onion 
1/4 teaspoon salt 
1/8 teaspoon black pepper 
2 large bell peppers, any color, cut in half lengthwise and seeded 
*Jalapeņo peppers can sting and irritate the skin; wear rubber gloves when handling peppers and do not touch eyes. Wash hands after handling

Preheat oven to 400°F. 
Combine tomatoes, cilantro, jalapeņo pepper, if desired, garlic, 1/4 teaspoon oregano and cumin in small bowl
Set aside
Thoroughly combine beef, rice, egg substitute, onion, salt and black pepper in large bowl
Stir in 2/3 cup of tomato mixture
Spoon filling evenly into pepper halves
Spray 4 (12×12-inch) sheets heavy-duty foil with nonstick cooking spray
Place each pepper half on foil sheet. Double fold sides and ends of foil to seal packets
Place packets on baking sheet
Bake 45 minutes or until meat is browned and vegetables are tender
Remove from oven
Carefully open one end of each packet to allow steam to escape
Open packets and transfer pepper halves to serving plates
Serve with remaining tomato mixture

Food exchange 2-1/2 Vegetable 1-1/2 Meat
(1 Stuffed Bell Pepper half) 
Calories 158 Calories from Fat 40 % Total Fat 7 g Saturated Fat 3 g 
Cholesterol 29 mg Carbohydrate 13 g Fiber 2 g Protein 11 g Sodium 205 mg

Courtesy Diabetic Cooking

Serves 4