Stuffed Bell Peppers

Serving Size: 1 stuffed pepper | Serves: 5

Ingredients:

  • 5 bell peppers (red, orange, yellow, or green)
  • 1 pound ground beef (90% lean), uncooked
  • 3/4 cup brown rice, uncooked
  • 1/2 can diced tomatoes (14 oz), low sodium
  • 3 tablespoons lemon juice
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon allspice
  • 1/4 teaspoon ground black pepper

Directions:

  1. Cut a circular hole in the tops of the bell peppers. Remove seeds and membrane and set aside.
  2. In a large bowl, combine remaining ingredients and stir until completely mixed. Fill the bell peppers with meat mixture.
  3. Place the stuffed bell peppers in a large stockpot on the stove with the tops facing up. Add 1 inch of water to the bottom of the pot and cover.
  4. Place heat on medium, keeping covered for 30–40 minutes until rice is done. Serve.

Nutrition information per serving:
277 calories, 8g total fat, 3g saturated fat, 0g trans fat, 57mg cholesterol, 66mg sodium, 29g total carbohydrate, 4g fiber, 4g sugar, 21g protein

See how to make this recipe and more on USDA’s MyPlate Kitchen YouTube, bit.ly/3s09zjQ.

Source: MyPlate, www.myplate.gov/myplate-kitchen/recipes

Red Beans and Rice

Serving Size: 1/2 cup vegetables and 1/2 cup rice | Serves: 8

Ingredients
• 1/2 tablespoon oil (canola or vegetable)
• 1 medium onion, chopped (about 1 cup)
• 1/4 teaspoon garlic powder
• 2 medium tomatoes (finely diced)
• 1 medium green bell pepper, chopped (about 1 cup)
• 2 ribs celery, sliced (about 1 cup)
• 1/2 teaspoon dried oregano
• 1 can (15 ounces) red beans (rinsed and drained)
• 4 cups instant brown rice, cooked

Instructions
1. Place oil in large skillet and heat. Add onion and cook until soft.
2. Add garlic powder, tomatoes, green pepper, celery, and oregano.
3. Cover and simmer until vegetables are crisp tender (about 5 minutes).
4. Add beans and simmer. Stir mixture every once in a while until heated through.
5. Cook rice according to package directions.
6. Spoon the vegetable and bean mixture over rice.

Nutrition information per serving: 260 calories, 3g total fat, 0g saturated fat, 0g trans fat, 0mg
cholesterol, 130mg sodium, 49g total carbohydrate, 7g fiber, 2g sugar, 9g protein

Recipe courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. For more
information, recipes, and videos, visit spendsmart.extension.iastate.edu.

Teriyaki Rice Bowl

Serving Size: 1 cup
Serves: 6

Ingredients:

  • 2 teaspoons oil (canola or vegetable)
  • 3/4 pound boneless chicken, beef, or pork (cut into strips)
  • 2 cloves minced garlic or 1/4 teaspoon garlic powder
  • 2 cups water
  • 1/2 cup low sodium teriyaki or soy sauce
  • 2 cups instant brown rice, uncooked
  • 1 package (14 to 16 ounces) frozen stir fry vegetables)

Instructions:

  1. Heat oil in large nonstick skillet on high heat. Add meat and garlic. Cook and stir 5 minutes.
  2. Add water and teriyaki or soy sauce and stir. Bring to a boil. Stir in rice. Return to a boil. Reduce heat to low and cover. Simmer 5 minutes.
  3. Stir in frozen vegetables. Heat until vegetables are hot, about 5 minutes.
  4. Let stand 5 minutes. Fluff with a fork.

Nutrition information per serving: 230 calories, 3.5g total fat, 0g saturated fat, 0g trans fat, 30mg cholesterol, 510mg sodium, 33g carbohydrate, 3g fiber, 7g sugar, 19g protein

This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu

Subscribe to Words on Wellness

Enter your email address:

Delivered by FeedBurner

Categories