Vegetable and Rice Pepper

Author: Canadian Living

A drizzle of cheese over tender-crisp vegetables tucked into a pepper is a supper worthy of anticipation. Choose a long pepper rather than a fat one for a better cavity.

  • Portion size 1 serving

Ingredients

  • 1/2 teaspoon vegetable oil
  • 1 clove garlic minced
  • 3 green onions chopped
  • 1/4 cup long-grain rice
  • 1/2 cup water
  • 1/2 teaspoon dried oregano
  • 1/3 cup chopped seeded tomatoes
  • 1/4 cup corn kernels
  • 2 tablespoons grated Parmesan cheese
  • 1 pinch salt
  • 1 pinch pepper
  • 1 sweet red pepper
  • 1 yellow pepper
  • 1/4 cup shredded mozzarella cheese

Method

In saucepan, heat oil over medium heat; cook garlic and two-thirds of the green onions for 1 minute. Add rice; cook, stirring, for 2 minutes. Add water and oregano; cover and simmer over low heat for 20 minutes or until rice is tender.

Stir tomato, corn, Parmesan cheese, salt and pepper into rice mixture. Cut red pepper in half lengthwise; remove seeds and ribs. Spoon in rice mixture.

Place stuffed pepper in small skillet; pour in 1/2 cup (125 mL) water. Cover and cook over medium-low heat for 17 to 20 minutes or until pepper is tender, adding water to maintain level if necessary.

Sprinkle with mozzarella cheese; cook, covered, for 2 minutes or until melted. Serve sprinkled with remaining onion.

Nutritional facts <b>Per serving:</b> about

  • Sodium 373 mg
  • Protein 19 g
  • Calories 442.0
  • Total fat 14 g
  • Cholesterol 35 mg
  • Saturated fat 7 g
  • Total carbohydrate 63 g

%RDI

  • Iron 17.0
  • Fibre 0.0
  • Folate 30.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 38.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 78.0
  • Vitamin C 475.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Vegetable and Rice Pepper

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