Healthy Dinner: Stuffed Peppers

Stuffed PeppersRich in flavor, varied in texture and super healthy and nutritious, this stuffed peppers recipe makes a light and satisfying meal. You can also serve this as a side dish to lamb, beef, or fish. In this healthy dinner recipe, red peppers are stuffed with wild rice, butter beans, sweet corn, golden zucchini, garlic, fresh dill, and coriander. Pair this scrumptious dish with a bottle of Shiraz for a memorable time.

The rice and vegetables need to be cooked before they are stuffed in the peppers and baked in the oven. You can cook the wild rice ahead of time or cook it while preparing the vegetables for cooking. You need to rinse the wild rice well in cold water before cooking. Make at least three washes to make sure that it is clean. Cooking recipes wild rice is similar to cooking white rice but takes a longer time before it becomes tender enough for chewing pleasantly but not mushy. The kernels should pop open when cooked but remain intact. Cooking time is about 45 minutes. Fluff the rice with a fork after cooking before combining with the other vegetables.

Ingredients: 4 red peppers, washed, tops cut off, seeds and veins removed (be careful to leave them as whole as possible), 3/4 C wild rice, 1 tsp salt, 3 C water, 1 C butter beans (edamame, lima, etc), 1 C sweet corn, cut off the cob, 2 small golden zucchini, diced, 1 clove garlic, minced, 1/4 C each fresh dill and fresh coriander, 1 tbsp cooking oil

Preparation Instructions: Stuffed Peppers Recipe

Rinse the rice under running water. Place in a pot with water and some salt and bring to a boil. Reduce heat and allow to simmer, covered, for 45 minutes (until rice is easily chewed). While rice is cooking, prepare the red peppers. In a large skillet, lightly sauté garlic, butter beans, corn, zucchini, and herbs with cooking oil until tender.  When rice is done, add to the vegetable mixture and stir, over low heat, until well-mixed. Spoon mixture into peppers until just filled. Set peppers open-end-up in a lightly oiled loaf pan, and bake for 15 minutes at 200F. Remove peppers from oven, serve hot and enjoy.

While the rice is cooking, prepare the vegetables. Wash the red peppers and zucchini, drain and pat dry. Slice the tops off the red peppers and remove the seeds and veins. Take care to leave the red peppers as whole as possible or they will collapse in the oven. Dice the zucchini into small pieces. Remove the husk from the corn and take out the silk. With a knife, scrape the kernels off the cob. Chop the garlic, fresh dill, and coriander. Prepare the butter beans for cooking. You can also use edamame or lima beans. If fresh beans and fresh corn are not available, you can also use the canned varieties but the cooking time will be much shorter since these are already cooked. Drain them well before adding to the pan for sauteing.



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