Nutrition Facts| Serving Size | ½ of recipe | | Calories | 271 | | Total Fat | 7 g | | Saturated Fat | 3.5 g | | Sodium | 908 mg | | Total Carbohydrate | 36 g | | Dietary Fiber | 4.5 g | | Protein | 17 g |
Ingredients and Preparation| Ingredients | Measures |
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| Cooking spray | | White onion, chopped | ¼ | | Garlic clove, minced | 1 | | Jalapeno, minced (optional) | ½ | | 90% lean ground sirloin | ½ pound | | Uncooked white rice | ¼ cup | | Reduced-sodium chicken broth | ½ cup | | Tomato sauce | ½ cup | | Grated Parmesan cheese | 2 + 2 tablespoons | | Freshly ground pepper to taste | | Large egg, lightly beaten | 1 | | Large green bell peppers, cut in half with seeds and membranes removed | 2 |
Directions - Preheat oven to 400°F.
- Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add onion, garlic, and jalapeno to pan, and sauté 3-4 minutes, until onion is tender. Add beef and cook 5-7 minutes, breaking with a spatula as it cooks, until browned. Add rice and sauté 1 minute, stirring constantly. Add broth, bring to a boil, cover, reduce heat, and simmer 10 minutes. Remove from heat.
- Combine rice mixture, tomato sauce, 2 tablespoons cheese, and pepper in a large bowl. Let cook 1-2 minutes, and then stir in egg.
- Arrange pepper halves, open-side up, on a large baking dish and spoon even amounts of rice mixture into peppers. Bake 15 minutes then sprinkle with remaining cheese, cover, and bake another 10-15 minutes, until cheese melts.
Exchanges
3.5 lean meats; 1 vegetable; 1 starch Side Suggestions: Tossed Salad
Side Suggestions:
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