Recipe spotlight: Vegetarian stuffed peppers

This meal is generally lightly seasoned, which allows each diner to add condiments to individual taste.

Stuffed pepper

Ingredients:

• 4 large, square red, yellow, or green bell peppers (about 1-1/2 pounds total)
• 1 tbsp olive oil
• 1 large clove garlic, minced
• 2 tbsp 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

Directions:

1. Preheat oven to 375°F. Wash peppers and cut off tops 1/4- to 1/2-inch down. Remove seeds; set tops aside. Put peppers in a baking dish.
2. Heat oil in a skillet over medium-high heat. Sauté garlic and onion with dried red chilies until onion is soft, about 5 minutes. Add tomatoes, beans, and brown rice. Mix thoroughly.
3. Spoon mixture into prepared peppers and put tops back on. Add 1/2 cup water to the baking dish. Cover and bake until peppers are soft, about 45 minutes to an hour. Serve with fiery mango salsa (see recipe below).

Serves 4

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.

Fiery Mango Salsa

Ingredients

• 1 fresh mango
• 1 jalapeño, minced, with seeds and ribs removed
• 2 tbsp minced red onion
• 2 scallions, sliced
• 1/2 cup chopped fresh cilantro

Directions

Peel and chop mango and place in a small bowl. Add all other ingredients and refrigerate until ready to serve.

Serves 4

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.