Serving Size : 4
4 medium bell peppers
1 teaspoon oil
1/2 cup onion, chopped
1 teaspoon minced garlic
1 small zucchini, diced
14-1/2 ounces whole tomatoes, in thick puree
1/2 teaspoon Italian seasoning
1 cup corn, fresh or frozen
2 cups cooked rice
1/2 cup lowfat Monterey jack cheese, shredded
3/4 cup water
1/8 teaspoon black pepper
Have ready a 5 quart pot, a rack or steamer basket to set in pot and an 8″ square baking dish. Cut tops off peppers just below stem and remove seeds. Fill pot with 1″ water and insert a rack or steamer basket. Bring to a boil. Place peppers, cut side down on rack, cover pot and cook 4 min.
Remove peppers and place cut side up in baking dish. Heat oil in a large nonstick skillet over medium heat. Add onion and garlic and sauté until onion softens, about 3 minutes Stir in zucchini, tomatoes, Italian seasoning and 1/2 teaspoon salt. Break up tomatoes with a spoon. Bring to a boil, reduce heat and simmer 2 minutes Stir in corn. Remove 1 cup and reserve. Heat oven to 375 degrees. Stir rice and 1/4 cup cheese into remaining vegetable mixture. Spoon into peppers. Loosely cover baking dish with foil. Bake 20 minutes Uncover and sprinkle peppers with remaining cheese. Bake 10 min, longer or until hot and cheese is melted. Meanwhile puree reserved vegetable mixture in a food processor or blender until smooth. Pour into skillet. Add water, remaining 1/4 teaspoon salt and pepper. Bring to a boil, reduce heat and simmer 10 minutes Serve sauce with peppers.
Per serving: 271 Calories; 7g Fat (21% calories from fat); 9g Protein; 46g
Carbohydrate; 12mg Cholesterol; 96mg Sodium
Food Exchanges: 2 Starch/Bread; 2 Vegetable; 1/2 Fat