September 21, 2011

A recipe for health: Vegetarian stuffed peppers

By Baylee Pullium–

Start to  finish: 15 – 20 minutes
Servings: 4

3/4 cup long-grain instant brown rice, prepared
2 red bell peppers
1 teaspoon lime juice (or apple juice)
2 teaspoon extra virgin olive oil
2 tablespoon parsley
1 teaspoon garlic powder
3 thinly-sliced green onions
1/4 cup part-skim ricotta cheese
1/2 apple (granny smith works well)
Salt and pepper to taste
Mozzarella, if desired

1. Prepare the instant brown rice as per packaging directions. Set aside.
2.Wash the bell peppers thoroughly and cut them in half, length-wise. Remove the seeds
and ribs inside the peppers, but leave the stem.  is will help them maintain their
structural integrity.
3.In a bowl, mix the lime and lemon juice, olive oil, parsley, garlic, onion, prepared instant
brown rice, ricotta and apple. Add salt and pepper to taste.
4.On a microwave-safe plate, place the pepper halves, open side up. Microwave on high
for four to six minutes, or until they are tender.
5.Remove the peppers from the microwave and  ll each pepper-half with a quarter of the
prepared mixture. Top with shredded mozzarella, if desired.
6.Put the  lled peppers back in the microwave for another 7 to 8 minutes, or until the
stuffing is heated.

Nutritional information* per serving: 200 calories; 4.5 grams fat; 34 carbs; 4.5 grams
protein; 3 grams dietary fiber.
*Nutrition will vary depending on the brands you use.

Photo: Baylee Pullium/The Louisville Cardinal

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