Adapted from CooksAid.com
|Serving Size||½ of recipe|
|Total Fat||7 g|
|Saturated Fat||3.5 g|
|Total Carbohydrate||36 g|
|Dietary Fiber||4.5 g|
Ingredients and Preparation TOP
|White onion, chopped||¼|
|Garlic clove, minced||1|
|Jalapeno, minced (optional)||½|
|90% lean ground sirloin||½ pound|
|Uncooked white rice||¼ cup|
|Reduced-sodium chicken broth||½ cup|
|Tomato sauce||½ cup|
|Grated Parmesan cheese||2 + 2 tablespoons|
|Freshly ground pepper to taste|
|Large egg, lightly beaten||1|
|Large green bell peppers, cut in half with seeds and membranes removed||2|
- Preheat oven to 400°F.
- Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add onion, garlic, and jalapeno to pan, and sauté 3-4 minutes, until onion is tender. Add beef and cook 5-7 minutes, breaking with a spatula as it cooks, until browned. Add rice and sauté 1 minute, stirring constantly. Add broth, bring to a boil, cover, reduce heat, and simmer 10 minutes. Remove from heat.
- Combine rice mixture, tomato sauce, 2 tablespoons cheese, and pepper in a large bowl. Let cook 1-2 minutes, and then stir in egg.
- Arrange pepper halves, open-side up, on a large baking dish and spoon even amounts of rice mixture into peppers. Bake 15 minutes then sprinkle with remaining cheese, cover, and bake another 10-15 minutes, until cheese melts.
3.5 lean meats; 1 vegetable; 1 starch
Side Suggestions: Tossed Salad