medium-size yellow bell peppers (about 2 1/4 lbs.
1 tablespoon olive oil
2 cloves garlic, minced or pressed
1 large can (about 15 oz.) tomato sauce
1/4 cup dry white wine
2 tablespoons cider vinegar
1 1/2 teaspoons ground cinnamon
1 teaspoon dried oregano
1/2 cup raisins
3 cups cooked brown rice
1 can (about 15 oz.) black beans, drained and
rinsed; or 2 cups cooked black beans, drained
1/4 cup sliced almonds
2 tablespoons grated Parmesan cheese
Preparation time: About 25 minutes
Cooking time: About 20 minutes
Baking time: About 45 minutes
off stem ends of peppers and remove seeds. If
necessary, trim bases so peppers will stand upright.
In a 6- to 8-quart pan, bring 3 to 4 quarts
water to a boil over high heat. Add peppers; cook
for 2 minutes. Using tongs, lift peppers from
pan and plunge into cold water to cool; drain
and set aside.
oil in a wide nonstick frying pan over medium-high
heat. Add garlic and cook, stirring, just until
soft (about 2 minutes). Add 1 cup of the tomato
sauce, wine, vinegar, cinnamon, oregano, and raisins;
cook, stirring occasionally, for 15 minutes. Stir
in rice, beans, and almonds.
peppers equally with rice mixture; set upright
in a shallow 1 1/2-quart baking pan. Pour remaining
tomato sauce into pan around peppers. Cover and
bake in a 375 degree F oven for 30 minutes. Uncover;
sprinkle peppers evenly with cheese. Continue
to bake until cheese is golden brown (about 15
Yield: Makes 6 servings.
5 POINTS per serving
serving: 298 calories, 6 grams total fat, 1 gram
saturated fat, 1 milligram cholesterol, 585 milligrams
sodium, 55 grams carbohydrates, 8 grams fiber,
9 grams protein, 99 milligrams calcium, 3 milligrams
2 starch, 1/2 fruit, 0 milk, 0 other carbohydrates/sugar,
3 vegetables, 0 meat/protein, 1 1/4 fat.