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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Check for flour or modified food starch in pre-shredded cheese.

 

"In department stores, so much kitchen equipment is bought indiscriminately by people who just come in for men's underwear."
-Julia Child

The refrigerator light goes on...

This is a quick and easy side dish that can be prepped in advance and then put in the oven at the last minute. Stuffed peppers are comfort food and the southwest spices with black beans almost makes them elegant.

Monterey Jack Cheese

Legend has it that this cheese was so named because the Monterey dairyman David Jacks produced the cheese and shipped it to San Francisco in the late 1800s. It is a high-moisture, young, mild cheese that melts well. The soft flavor is a perfect complement to spicy Southwestern, Tex-mex and Mexican dishes.

There are lower fat versions made with skim or part skim milk. I have found these to be excellent products with the same creamy taste and melting properties.

1 ounce cheese = 91 calories, 6 fat, 4g sat fat, 0g mono fat, 7g protein, 0g carbohydrates, 243mg sodium, 20mg cholesterol


 

Black Bean Stuffed Peppers - Low Sodium Version



Servings = 2 | Serving size =1 stuffed pepper as a side dish

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe does not make very good leftovers.

1 tsp olive oil
1 small onion (diced)
1 small carrot (peeled and diced)
1 15 ounce can no salt added black beans (drained and rinsed)
1/2 tsp ground cumin
1/2 tsp chili powder
1 tsp dried oregano
1/2 tsp paprika
1/8 tsp salt
fresh ground black pepper (to taste)
1/2 cup water
2 large green or red bell peppers
1 ounce Monterey Jack cheese (shredded)

Preheat oven to 375F.

Place the olive oil in a large skillet over medium-high heat. Add the onions and cook for about 3 - 4 minutes. Add the carrots and cook for another 3 - 4 minutes.

Add the black beans, cumin, chili powder, oregano, paprika salt and pepper. Toss well and cook for about 3 - 4 minutes. Add the water and cook, tossing frequently, until almost all of the liquid has evaporated. Remove from the heat and let cool for about 5 minutes.

Remove the stem and core the peppers. Remove the seeds.

Fill the peppers with the black bean mixture. Place in a shallow pan and put the pan in the oven. Roast for about 15 minutes and reduce the heat in the oven to 300F. Roast for another 20 minutes until the pepper is soft but not mushy.

Place the shredded cheese on top of the peppers and turn the oven off. Let stand for about 5 minutes while the cheese melts and then serve.

Nutrition Facts

Serving size = 1 stuffed pepper

Servings = 2

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Amount Per Serving

Calories 298 Calories from Fat 59
  % Daily Value
Total Fat 7g 10%
    Saturated Fat 3g 13%
    Monounsaturated Fat 3g  
    Trans Fat 0g  
Cholesterol 9mg 3%
Sodium 257mg 11%
Total Carbohydrates 45g 15%
    Dietary Fiber 16g 64%
    Sugars 7g  
Protein 18g  
Vitamin A 107% Vitamin C 228%
Calcium 18% Iron 24%
Vitamin K 22 mcg Potassium 929 mg
Magnesium 122 mg