This recipe, featuring beans and rice as a classic protein combination, is an all-time AICR favorite. Brown basmati rice has a delicious nutty flavor and is a whole grain — one key component of a cancer protective diet. Pairing it with the sweetness of corn and salty tang of feta cheese results in a delightful variety of flavors and textures.
Green Peppers Stuffed with Rice, Beans and Feta
- Olive oil spray
- 4 medium green bell peppers
- 2 cups cooked brown basmati rice (2/3 cup dry)
- 1 cup canned pinto beans, rinsed and drained
- 3/4 cup finely chopped onion
- 3/4 cup fresh, frozen (thawed), or canned corn kernels, drained
- 1/2 cup crumbled reduced fat feta cheese
- 1/4 cup pine nuts, toasted*
- 1/2 tsp. dried basil
- Salt and pepper to taste
- 1 Tbsp. freshly squeezed lemon juice
- 2 tsps. extra-virgin olive oil
*Note: To toast the pine nuts, put them in a small skillet over medium-high heat and stir constantly for 1 to 2 minutes until lightly browned. Immediately transfer the nuts to a small dish and cool.
Put an oven rack in the middle of the oven. Preheat oven to 375 degrees. Spray an 8-inch square baking dish with olive oil spray.
Cut the tops off the bell peppers and remove seeds. Reserve the tops. If necessary to help the bell peppers stand upright, trim a slice off the bottom, taking care not to cut through the pepper wall. Set peppers aside.
In a large bowl, combine the rice, beans, onion, corn, cheese, pine nuts, and basil. Season to taste with salt and pepper. Spoon the filling into the bell peppers, packing filling lightly and mounding the tops. Place peppers in the prepared baking dish and cover with reserved pepper tops. Place the baking dish on the middle rack of the oven. Add water to the baking dish to a depth of 1 1/2 inches.
Bake the bell peppers for about 45 to 50 minutes, until they are soft when pierced with a knife. Remove the pepper tops and discard. In a small bowl, whisk together the lemon juice and olive oil and spoon over the peppers. Let cool for 20 minutes before serving.
Makes 4 servings.
Per Serving: 360 calories, 12 g total fat (4 g. saturated fat), 50 g carbohydrate, 13 g protein, 9 g fiber, 466 mg sodium.
This recipe is reprinted from the The New American Plate Cookbook, which features 200 mouth-watering recipes and color photos. It is available from bookstores and online booksellers. Proceeds from sales fund cancer research.