- 4 medium-size green peppers
- 1/2 pound extra-lean ground beef
- 1/2 cup chopped onion
- 1 cup drained, canned whole tomatoes
- 1 cup cooked wild rice
- 1 tablespoon Worcestershire sauce
- 1/2 teaspoon Italian seasoning
- 1/2 cup soft bread crumbs
- Vegetable cooking spray
- 1 cup canned tomato sauce
Slice off stem end of peppers and remove and discard seeds and membranes. Submerge the peppers in a pan of boiling water and cook for 5 to 10 minutes; drain. Brown ground beef and onion in a nonstick skillet over medium heat. Drain and pat dry with paper towels. Return meat mixture to skillet. Add tomatoes, breaking them into pieces with cooking spoon, and cook until liquid evaporates. Remove meat mixture from heat; stir in wild rice, Worcestershire sauce, and Italian seasoning. Spoon 1/2-cup portions of rice mixture into peppers; sprinkle evenly with bread crumbs. Place peppers in a baking dish coated with cooking spray. Bake at 350°F for 20 minutes or until lightly browned. Spoon tomato sauce over peppers and return to oven until heated.
Yield: 4 servings. Serving size: 1 stuffed pepper.
Nutrition Facts Per Serving:
Calories: 243, Carbohydrates: 34 g, Protein: 19 g, Fat: 4 g, Saturated Fat: <1 g, Sodium: 653 mg, Fiber: 5 g
Exchanges per serving: 2 starch, 1 1/2 lean meat, 1 fat. Carbohydrate choices: 2.
This recipe was developed by Angie Sharp, a Diabetes Nutrition Specialist at the International Diabetes Center in Minneapolis, Minnesota.