What Audrey's Eating: Stuffed Green Peppers

I have been looking for ways to boost my Vitamin C intake in order to help strengthen my immune system and keep me healthy during the pandemic, and I decided that a stuffed green bell pepper was a perfect way to do that! Did you know that bell peppers have more vitamin C than an orange?! This stuffed pepper is a delicious way to incorporate lean proteins and lots of vegetables into an easy, delicious meal.

Fresh, Frozen, or Canned Produce?

When choosing produce, you can make a healthy meal for yourself using fresh, frozen, or canned fruits and vegetables. When choosing fresh fruits and vegetables, look for what is in season because this will usually be the cheapest produce available. If you are choosing frozen vegetables be sure to check the ingredient label and check to see if the only ingredient is produce. For example, when buying frozen corn, you want corn to be the only ingredient. Look out for added sweeteners and sauces. When looking for canned vegetables try to choose the “low sodium” option and rinse excess salt off vegetables before cooking. Canned fruits are also a great option just be sure to check the label to ensure that the fruit is canned in water and not a thick sugary syrup.

How do I make a Stuffed Green Bell Pepper?

To make 1 serving you will need

• 1 green bell pepper
• ½ cup black beans
• ¼ cup corn
• ¼ cup diced onion
• 1 lime (juiced)
• 1 minced garlic clove
• 1 tsp olive oil
• Cumin, paprika, salt and pepper to taste
• ¼ cup cheese

Directions

• Preheat oven to 375
• Prepare vegetables: Wash pepper and tomato. Open, drain, and rinse beans. Husk corn. Peel garlic.
• Slice pepper in half and remove the seeds, set aside.
• Slice corn off the cob, dice the onion, and mince the garlic and set aside.
• Place corn, beans, garlic, onion, tomato, and olive oil in a pan and sauté on medium heat.
• Add spices as needed to flavor.
• After about 5-8 minutes, remove the pan with corn, beans, garlic, onion, tomato and spices from heat.
• Place pepper halves hallow side up in oven safe pan.
• Scoop about ½ cup of sauteed vegetable mixture into each of the pepper halves.
• Cook for 20 minutes.
• Remove from oven and sprinkle with cheese

Nutrition Information (for 1 serving or 2 pepper halves)

• Total Calories: 345 calories
• Protein: 16g
• Total Sugars: 7.5g
• Fiber: 12.6g

Audrey Calianos graduated from the University of Massachusetts Amherst and is a current dietetic intern at MUSC. She plans a future career as a registered dietitian.