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 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
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.
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.
Spoon mixture into prepared peppers and put tops back on. Add 1/2 cup water to baking dish. Cover and bake until peppers are soft, about 45 minutes to an hour. Serve with fiery mango salsa (see recipe below).
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
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
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.