Southwestern Quinoa Stuffed Peppers
Makes 4 servings (as a main dish), 8 side dishes
Prep Time: 25 minutes
Total Time: 1 hour
Ease of Preparation: Easy
4 bell peppers, halved lengthwise, seeded
2 cups vegetable broth
1 cup quinoa
1 tablespoon olive oil
1 small yellow onion, diced
1 cup frozen sweet corn
1 cup canned, reduced sodium black beans
1 cup grape tomatoes, quartered
1/2 teaspoon chili powder, or to taste
1/4 teaspoon cayenne pepper
1/2 tablespoon dried parsley (you can also use cilantro)
salt and fresh ground pepper, to taste
2 cups 4-Cheese Mexican Blend, reduced fat, divided
plain yogurt or light sour cream, for garnish, optional
1. Preheat oven to 350.
2. Spray baking dish with cooking spray. Place halved bell peppers in casserole dish.
3. In a small saucepan, combine vegetable broth and quinoa and bring to a boil; lower to a simmer, cover, and continue to cook for 15 minutes. Remove from heat, gently fluff with a fork and set aside.
4. Heat olive oil over medium heat. Add diced onions and season with salt; cook for 1 minute, or until translucent. Stir in sweet corn and beans; continue to cook for 2 minutes, or until fragrant. Stir in grape tomatoes and cooked quinoa; season with chili powder, cayenne pepper, dried parsley, salt and pepper.
5. Add 1 cup cheese; mix well and continue to cook for 3 to 4 minutes, or until everything is heated through and cheese is melted. Remove from heat.
6. Divide mixture evenly between peppers, packing the quinoa mixture tightly into the hollow pepper shells.
7. Bake for 30 minutes. Remove from oven and top each pepper with remaining cheese. Put back in the oven and continue to bake for 5 minutes, or until cheese is melted.
8. Remove from oven and let cool 5 minutes.
9. Serve with a dollop of plain yogurt or light sour cream.
Nutritional Notes: per serving: calories 390; fat 12g (sat 3.8g, mono 3.9g, poly 0.75g); iron 4mg; cholesterol 17mg; calcium 410mg; carbohydrate 56g; sodium 310mg; protein 18g; fiber 8g
Nutrition Bonus: Vitamin A: 20% daily value; Vitamin C: 590% dv; Calcium: 40% dv; Iron: 25% dv
Adapted from: DIETHOOD