Recipe: Creole Stuffed Peppers (using beans, brown rice, corn, and feta)

CREOLE STUFFED PEPPERS

4 medium green bell peppers
2 cups cooked brown basmati rice*
1 cup canned pinto beans, rinsed and drained
3/4 cup frozen, drained canned or fresh corn kernels
3/4 cup finely chopped onion
1/2 cup (2 oz.) crumbled feta cheese
1/2 tsp. dried basil
Salt and freshly ground black pepper
2 tsp. olive oil
1 Tbsp. lemon juice

Preheat oven to 375 degrees. Spray 8-inch square baking dish with cooking spray.

Cut tops off the bell peppers and remove seeds. Reserve tops. If necessary, to help peppers stand firmly, trim a slice off bottom, taking care not to cut through. Set aside.

In large bowl, combine rice, beans, corn, onion, cheese and basil. Season with salt and pepper, if desired.

Spoon filling into bell peppers, packing lightly and mounding tops. Place the peppers in a baking dish and cover with reserved tops. Place baking dish on middle rack in oven. Carefully add water to baking dish to a depth of 1 1/2 inches.

Bake until peppers are soft when pierced with knife, about 45 to 50 minutes. Remove pepper tops and discard. In small bowl, combine oil and lemon juice. Spoon mixture over peppers. Let stand 20 minutes before serving.

*Basmati rice is known for its fine texture and nut-like flavor and aroma. Brown basmati offers the unrefined, whole grain, which provides far more fiber, vitamins, minerals and natural phytochemicals than refined grains, thus helping to reduce the risks of cancer and heart disease. Brown basmati rice is available in many grocery and specialty stores. The rice keeps the stuffed peppers in the recipe below fluffy and light.

Makes 4 servings

Per serving: 293 calories, 7 g. total fat (3g. saturated fat), 48 g. carbohydrates, 10 g. protein, 9 g. dietary fiber, 362466 mg sodium.

Source: American Institute for Cancer Research