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Peppers Stuffed With Broccoli, Beans and Rice Recipe

Peppers Stuffed With Broccoli, Beans and Rice Recipe

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Peppers Stuffed With Broccoli, Beans and Rice

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Ingredients:

Serving

2 large bell peppers , cut in half lengthwise and seeded
2/3 cup water
1/2 cup instant brown rice, uncooked
1 cup fresh broccoli, chopped
2 tbsp onions, chopped
1/2 cup canned red beans, rinsed and drained
1/3 cup salsa
1/4 cup cheddar cheese, shredded
2 tbsp fresh cilantro, chopped

Directions:

In 8 or 9 square microwavable dish, place peppers, cut sides down.
Cover dish with plastic wrap, folding back one edge or corner 1/4 to vent steam.
Microwave on High about 4 minutes or until tender.
Meanwhile, in a 1 qt saucepan, heat water to boiling over High heat.
Stir in rice, broccoli and onion.
Reduce heat to Low; cover and simmer about 10 minutes or until water is absorbed.
Stir in beans and salsa.
Spoon hot rice mixture into pepper halves and place filled sides up in microwavable dish.
Sprinkle each pepper half with 1 tbsp of the cheese.
Cover dish with plastic wrap, while venting again, and microwave on High about 1 minute or until cheese is melted.
Sprinkle with cilantro. Let stand 1-2 minutes before serving.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	313 Kcal (1310 kJ)
Calories from fat	56.19 Kcal
		% Daily Value*
Total Fat	6.24g	10%
Cholesterol	14.83mg	5%
Sodium	500.74mg	21%
Potassium	660.52mg	14%
Total Carbs	52.19g	17%
Sugars	7.87g	31%
Dietary Fiber	10.02g	40%
Protein	12.76g	26%
Vitamin C	163.7mg	273%
Vitamin A	3mg	99%
Iron	52.8mg	293%
Calcium	202mg	20%

Amount Per 100 g
Calories	69.3 Kcal (290 kJ)
Calories from fat	12.44 Kcal
		% Daily Value*
Total Fat	1.38g	10%
Cholesterol	3.28mg	5%
Sodium	110.87mg	21%
Potassium	146.24mg	14%
Total Carbs	11.55g	17%
Sugars	1.74g	31%
Dietary Fiber	2.22g	40%
Protein	2.82g	26%
Vitamin C	36.2mg	273%
Vitamin A	0.7mg	99%
Iron	11.7mg	293%
Calcium	44.7mg	20%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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