|
|
|
 |
 |
Special Diet Information
Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.
Lactose
This recipe is safe for those who are lactose intolerant.
Sodium
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.
"Comfort food, so simple."
-Alan Wong, Chef
The refrigerator light goes on...
There's another stuffed pepper recipe on the Dr. Gourmet web site. It's a vegetarian side dish, and I love it. This one is the traditional ground beef and rice that I had when I was growing up. Most recipes call for white rice, but the brown rice is not only healthier but gives the dish a great nutty flavor. As with white rice, the brown rice needs to be slightly undercooked so that it's not overcooked in the oven.
Brown Rice
Brown rice is the more natural form of rice because it hasn't had the outer bran layer stripped away. The bran layer is high in fiber and other nutrients but it is the lovely nutty flavor and chewier texture that makes brown rice so appealing. I especially like to use brown rice in Mexican and Southwestern recipes.
I think that it works well in certain soups because of the savory nut-like flavor it adds. You can use an equal amount of white rice. The brown rice will need to cook longer so the bran layer is cooked well enough that it will not make the soup grainy. As with white rice shorter grain rice will have a higher starch content and make for a creamier, sticky rice than longer grain rice.
1/4 cup uncooked brown rice = 170 calories, 1g fat, 0g sat fat, 0.5g mono fat, 4g protein, 36g carbohydrates, 3mg sodium, 0mg cholesterol
Stuffed Peppers
Servings = 2 | Serving size =2 stuffed peppers
Cooking Time = 45 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6.
This recipe makes good leftovers. Reheat gently.
| 1 1/2 cups | water |
| 1/2 cup | brown rice |
| 1 tsp | olive oil |
| 1 small | onion (diced) |
| 8 ounces | 95% lean ground beef |
| 1 15 ounce can | no salt added diced tomatoes |
| 1/2 tsp | dried oregano |
| 1/2 tsp | dried basil |
| 1/2 tsp | paprika |
| 1/4 tsp | salt |
| fresh ground black pepper (to taste) | |
| 1/2 cup | water |
| 4 large | green bell peppers |
Preheat oven to 325°F.
Place the water in a small sauce pan over high heat. When the water boils, add the brown rice and reduce to a simmer. Cook until the rice is almost done.
While the rice is cooking, place the olive oil in a large skillet over medium-high heat. Add the onions and cook for about 3 - 4 minutes. Add the ground beef and cook until browned.
Add the tomatoes, oregano, basil, paprika, salt and pepper and stir well. Add the water. Simmer for about 10 minutes, stirring occasionally.
While the rice and filling are cooking, remove the stem and core the peppers. Remove the seeds.
When the rice is done fold it into the ground beef.
Fill the peppers with the rice and ground beef mixture. Place in a shallow pan and put the pan in the oven. Roast for about 15 minutes, then reduce the heat in the oven to 300°F. Roast for another 20 minutes until the pepper is soft but not mushy. Serve.
Nutrition Facts
Serving size = 2 stuffed peppers
Servings = 2
Amount Per Serving
| Calories 463 | Calories from Fat 90 |
| % Daily Value |
| Total Fat 10g | 16% |
| Saturated Fat 3g | 17% |
| Monounsaturated Fat 5g | |
| Trans Fat 0g | |
| Cholesterol 69mg | 23% |
| Sodium 398mg | 17% |
| Total Carbohydrates 63g | 21% |
| Dietary Fiber 10g | 41% |
| Sugars 15g | |
| Protein 33g |
| Vitamin A 36% | Vitamin C 475% |
| Calcium 13% | Iron 37% |
| Vitamin K 41 mcg | Potassium 1495 mg |
| Magnesium 151 mg | |