Chili Bean-Stuffed Peppers

Makes: 4 servings
Serving size: 1 stuffed pepper
Prep: 30 mins Cook: 6 hrs(low) or 3 hours (high)


Ingredients
4
small to medium green, red, or yellow sweet peppers
1
cup cooked converted rice
1
15 ounce can chili beans with chili gravy
1
15 ounce can or two 8-ounce cans no-salt-added tomato sauce
1/3
cup finely chopped onion
3
ounces Monterey Jack cheese, shredded (3/4 cup)
Chili powder (optional)
Directions
1. Remove tops, membranes, and seeds from sweet peppers. Chop enough tops to make 1/3 cup; set
aside. If necessary, cut a thin slice from the bottom of each pepper so they sit flat. In a medium
bowl stir together rice and undrained beans; spoon into peppers. Pour tomato sauce into the bottom
of a 4-1/2-, 5- or 6-quart slow cooker; stir in reserved chopped pepper and onion. Place peppers,
filled side up, in cooker.
2. Cover and cook on low-heat setting for 6 to 6-1/2 hours or on high-heat setting for 3 to 3-1/2
hours.
3. To serve, transfer peppers to serving plate and cut in half, if desired. Spoon tomato sauce over
peppers and sprinkle with cheese and, if desired, chili powder.
Nutrition Facts (Chili Bean-Stuffed Peppers)
Servings Per Recipe 4,
Calories 283,
Protein (gm) 15,
Carbohydrate (gm) 40,
Fat, total (gm) 8,
Cholesterol (mg) 19,
Saturated fat (gm) 4,
Monosaturated fat (gm) 2,
Dietary Fiber, total (gm) 9,
Sugar, total (gm) 8,
Sodium (mg) 407,
Vegetables () 2,
Starch () 2,
High-Fat Meat () 1,
Fat () 1,
Percent Daily Values are based on a 2,000 calorie diet
Curried Couscous with Vegetables

Makes: 8 servings
Prep: 15 mins Cook: 4 hrs to 6 hrs(low) or 2-3 hours (high) Stand: 5 mins
Ingredients
1
large onion, cut in thin wedges
2
cups coarsely chopped yellow summer squash and/or zucchini (2 medium)
2
14 1/2 ounce cans diced tomatoes with jalapeno peppers
2
cups water
2
5.7 ounce packages curry-flavor couscous mix
1
cup chopped toasted slivered almonds
1/2
cup raisins (optional)
Cilantro sprigs (optional)
Directions
1. In a 3-1/2- or 4-quart slow cooker, combine onion, summer squash, undrained tomatoes, the
water, and the seasoning packets from couscous mixes.
2. Cover and cook on low-heat setting for 4 to 6 hours or on high-heat setting for 2 to 3 hours. Stir
in couscous. Turn off cooker. Cover and let stand for 5 minutes. Fluff couscous mixture with a fork.
3. To serve, sprinkle each serving with almonds and, if desired, raisins. If desired, garnish with
cilantro sprigs. Makes 8 servings.
Nutrition Facts (Curried Couscous with Vegetables)
Servings Per Recipe 8,
Calories 280,
Protein (gm) 10,
Carbohydrate (gm) 43,
Fat, total (gm) 9,
Saturated fat (gm) 1,
Monosaturated fat (gm) 5,
Polyunsaturated fat (gm) 2,
Dietary Fiber, total (gm) 6,
Sugar, total (gm) 6,
Vitamin A (IU) 875,
Vitamin C (mg) 12,
Thiamin (mg) 0,
Riboflavin (mg) 0,
Niacin (mg) 2,
Pyridoxine (Vit. B6) (mg) 0,
Folate (g) 24,
Sodium (mg) 842,
Potassium (mg) 440,
Calcium (DV %) 91,
Iron (DV %) 2,
Percent Daily Values are based on a 2,000 calorie diet
Red Beans Creole

Makes: 4 to 5 servings
Prep: 25 mins Cook: 11 hrs to 13 hrs(low) or 5.5-6.5 hours (high) Stand: 1 hr
Ingredients
3 1/2
cups dry red beans (1-1/2 pounds), rinsed and drained
5
cups water
3
cups chopped onion (3 large)
2
4 ounce cans (drained weight) sliced mushrooms, drained
6
cloves garlic, minced
2
tablespoons Creole seasoning
1
14 1/2 ounce can diced tomatoes with basil, garlic, and oregano
2
cups instant brown rice
2
medium green sweet peppers, cut into strips
Bottled hot pepper sauce (optional)
Directions
1. Place beans in a large saucepan. Add enough water to cover beans by 2 inches. Bring to boiling;
reduce heat. Simmer, uncovered, for 10 minutes. Remove from heat. Cover and let stand for 1 hour.
Drain and rinse beans.
2. In a 3-1/2- or 4-quart slow cooker, combine beans, the 5 cups water, the onion, mushrooms,
garlic, and Creole seasoning.
3. Cover and cook on low-heat setting for 11 to 13 hours or on high-heat setting for 5-1/2 to 6-1/2
hours.
4. If using low-heat setting, turn to high-heat setting. Stir in undrained tomatoes, uncooked rice, and
sweet peppers. Cover and cook for 30 minutes more. If desired, pass bottled hot pepper sauce.
Makes 4 or 5 servings.
Nutrition Facts (Red Beans Creole)
Servings Per Recipe 4,
Calories 415,
Protein (gm) 23,
Carbohydrate (gm) 81,
Fat, total (gm) 2,
Dietary Fiber, total (gm) 16,
Sodium (mg) 541,
Percent Daily Values are based on a 2,000 calorie diet
Salsa, Black Bean, and Rice Salad

Makes: 6 servings
Start to Finish: 30 mins
Ingredients
2
cups cooked long grain rice, chilled
1
15 ounce can black beans, rinsed and drained
2
cups chopped tomatoes
1
cup chopped yellow or red sweet pepper
1
cup frozen whole kernel corn, thawed
2
green onions, thinly sliced
2
tablespoons snipped fresh cilantro
1
cup bottled picante sauce or salsa
4
ounces Monterey Jack cheese with jalapeno chile peppers, cut into 1/4-inch cubes (optional)
Lettuce leaves
1/2
cup fat-free or reduced-fat sour cream
Directions
1. In large bowl, stir together chilled rice, beans, tomatoes, sweet pepper, corn, onions, and cilantro;
add picante sauce or salsa. Toss to coat. Stir in cheese, if using.
2. Line six salad bowls or plates with lettuce leaves. Top with rice mixture. Serve with sour cream.
Makes 6 servings.
Nutrition Facts (Salsa, Black Bean, and Rice Salad)
Servings Per Recipe 6,
Calories 196,
Protein (gm) 9,
Carbohydrate (gm) 39,
Fat, total (gm) 1,
Cholesterol (mg) 6,
Saturated fat (gm) 3,
Dietary Fiber, total (gm) 7,
Vitamin A (IU) 3693,
Vitamin C (mg) 42,
Sodium (mg) 662,
Calcium (DV %) 81,
Iron (DV %) 2,
Vegetables () 2,
Starch () 2,
Percent Daily Values are based on a 2,000 calorie diet