"Tamale" Peppers

Diabetes Appropriate
Heart-Healthy
High-Fiber
Kosher
Low-Calorie
Low-Cholesterol
Low-Fat
Low-Saturated Fat
Low-Sodium
Low-Sugar
Nut-free
Soy-free
Vegetarian / Meatless
Weight Management
Wheat-Free / Gluten-Free
Dish type
Dinner
Serves
4
Ready in
1 hour, 5 minutes*

Ingredients

  • 4 medium green or red bell peppers
  • 1 cup diced fresh tomatoes
  • 1 cup no-salt-added cooked black beans, rinsed and drained
  • 1 cup Birds eye frozen whole-kernel corn, thawed
  • 3/4 cup [[gluten-free]] salsa
  • 1 cup shredded reduced-fat Cheddar, divided
  • 1/4 cup cornmeal
  • 2 green onions, chopped
  • 2 tbsp. chopped fresh cilantro

Directions

Prep Time
15 minutes
Cook Time
50 minutes*
Ready in
1 hour, 5 minutes*
  1. Preheat oven to 350°F. Cut tops off bell peppers and remove seeds. Set aside.
  2. In a large bowl combine tomatoes, beans, corn, salsa, 3/4 cup of the cheese, cornmeal, green onions, cilantro and 1/4 cup water. Spoon mixture evenly into bell peppers; sprinkle each with 1 tablespoon of the cheese.
  3. Place stuffed peppers in an 8x8-inch baking pan. Add 1/2-inch water to pan. Bake, uncovered, 50 minutes or until peppers are tender and filling is heated through. Remove from oven and let stand 5 minutes. Serve warm.

Nutritional Information

Serving Size
1
Per Serving
Calories 238, Calories Fat 29, Total Fat 3g, Saturated Fat 1g, Cholesterol 5mg, Sodium 473mg, Carbohydrate 40g, Protein 14g
Serving Size1
Calories238
Calories Fat29
Calories (fat) extra12
Total Fat3g
Total Fat (extra)5
Saturated Fat1g
Saturated Fat (extra)7
Cholesterol5mg
Cholesterol (extra)2
Sodium473mg
Sodium (extra)20
Potassium509mg
Carbohydrate40g
Carbohydrate (extra)13
Fiber8g
Fiber (extra)34
Sugars2g
Protein14g
Vitamin A1529IU
Vitamin A (extra)31
Vitamin C146mg
Vitamin C (extra)245
Iron2mg
Iron (extra)12