The red pepper, green broccoli, and black beans make this dish visually appealing in addition to being good to eat! Red peppers are a great source of the antioxidants beta-carotene and vitamin C.
YIELD: 2 SERVINGS
PREPERATION TIME: 15 MINUTES
COOKING TIME: 40 MINUTES
3/4 cup small broccoli florets
2 tablespoons chopped green onion
1/2 cup cooked brown rice
1/2 cup cooked wild rice
1/4 cup canned black beans
1 tablespoon raisins
2 tablespoons tomato sauce
1/8 teaspoon salt
1 large evenly shaped sweet red pepper
2 tablespoons grated low-fat cheddar cheese
Preheat oven to 375 degrees.
1. Blanch broccoli and green onion together.
2. Mix all ingredients except red pepper and cheese.
3. Cut pepper in half lengthwise; remove stem, seeds, and membranes; rinse pepper.
4. Put half of the vegetable-rice mixture in each pepper half.
5. Place in an ovenproof dish; cover with foil. Bake for 35 minutes.
6. Remove from oven; top each pepper half with 1 tablespoon grated cheese. Return to oven, uncovered, for about 2 minutes, until cheese is melted.
Estimated nutrients per serving:
Total protein (grams): 10
Soy protein (grams): 0
Total carbohydrate (grams): 40
Total fat (grams): 1.5 Total fiber (grams): 7
Total fruit and vegetable (servings): 2, including 1 serving of cruciferous vegetable
For prostate protection: To eliminate animal products, top with toasted whole wheat bread crumbs instead of low-fat cheese.
© 2001 by Robert Arnot, M.D., Barbara Sutherland, Ph.D. and Rita Mitchell, R.D.
Recipe excerpted from The Breast Health Cookbook by Robert Arnot, M.D., Barbara Sutherland, Ph.D. and Rita Mitchell, R.D. Used with permission from www.twbookmark.com