Black-Bean-and Corn-Stuffed Peppers
I put in some time working for a Mexican restaurant while I was in college. Even though we made delicious stuffed peppers, they were rarely ordered off the menu, and when they were, they were never finished. Although they were delicious, they were entirely meat and cheese filled…. they were too heavy, too filling, and just plain too much. A good meal should be a nurturing experience; it should leave you feeling pleasantly satiated…. not over-stuffed and ill. This vegetarian version of stuffed peppers does just that; and best of all, it can be cooked in a crockpot; which makes it an ideal summertime meal!
1/2 cup cooked brown rice (leftover is fine)
1/2 cup canned black beans, rinsed and drained
3 cloves garlic, minced
1/2 cup sliced green onions
1/2 cup frozen corn
2 plum tomatoes, diced
2 sprigs of cilantro, snipped
2 sprigs of parsley, snipped, or 2 teaspoons dried
3 fresh basil leaves, snipped, or 1/2 teaspoon dried
1/8 teaspoon white pepper
1/2 teaspoon chili powder
4 large sweet green peppers, with tops, membranes, and seeds removed
1/2 cup crushed tomatoes
1/2 cup water
6 ounces Monterey Jack or Cheddar cheese, shredded
Preheat oven to 400 degrees. Combine the rice, beans, garlic, scallions, corn, diced tomatoes, cilantro, parsley, basil, white pepper, and chili powder in a bowl. Toss to mix well.
Divide the rice mixture into 4 portions, and spoon a portion into each of the sweet peppers. Pour the tomatoes and water into your baking dish into an oven safe baking dish and place the peppers, top side up, in the dish. Bake for 20 minutes. Transfer the peppers to serving plates, and top each with a generous spoonful of ho ttomatoes and shredded cheese.
Variations: Instead of using the oven, you can cook these in a crockpot on LOW for 4 to 6 hours. Simply pour the tomatoes and water in the crockpot bowl, place peppers in the bowl top side up, cover and let them go. Serve as you would above.
You can stuff these peppers the night before, if you wish. Prepare them as you would ready for the oven, cover them, and refrigerate them until 30 minutes before you are ready to start cooking. Then remove the bowl from the refrigerator and let it sit on the counter, warming to room temperature. After 30 minutes, cook the peppers according to the recipes directions.
Black beans are one of the lowest GI beans. Corn is fairly low GI (one point over the cut-off from low to moderate) as well, but you can easily replace it with a veggie of your choice if you want!