Glycemic Index Cookbook For Dummies
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Try this recipe for low-glycemic stuffed bell peppers for a filling (and tasty) entree. You need to do a bit of work cleaning out peppers and doctoring tomato sauce, but this dish is well worth the effort.

Low-Glycemic Stuffed Sweet Peppers

Preparation time: 25 minutes

Cooking time: 40 minutes

Yield: 6 servings

1 1/2 cups cooked brown rice

3 small Roma tomatoes, chopped

1 small sweet onion, chopped

2/3 cup canned red kidney beans, rinsed and drained

One 4 1/4-ounce can sliced ripe olives

1/4 cup pine nuts

1 teaspoon salt

1/2 teaspoon black pepper

6 large orange or yellow bell peppers, cored and seeded, with bottoms intact

One 8-ounce can tomato sauce

1/4 cup water

1 clove garlic, crushed

1 teaspoon dried oregano

1/2 teaspoon dried basil

Nonstick cooking spray

6 tablespoons grated mozzarella cheese

  1. Preheat the oven to 350 degrees F. In a large bowl, mix together the rice, tomatoes, onion, kidney beans, olives, pine nuts, salt, and black pepper.

  2. Place the peppers in a microwavable dish with about 1/2 inch of water in the bottom. Microwave the peppers on high for 6 minutes.

  3. While the peppers are in the microwave, mix together the tomato sauce, water, garlic, oregano, and basil in a small saucepan, and bring to a boil over high heat. Reduce the heat to low, and simmer for 10 minutes.

  4. Spray a 9-x-13-inch baking pan or casserole dish with nonstick cooking spray. In a large bowl, mix together the rice mixture and half of the tomato sauce mixture, and blend well. Place the peppers bottom-side down in the sprayed dish, and stuff them to the top with the rice-tomato mixture. Pour the remaining tomato sauce mixture over the peppers. Sprinkle each pepper with 1 tablespoon of mozzarella cheese, cover loosely with aluminum foil, and bake for 25 minutes. Remove the cover, and bake for an additional 5 minutes.

Per serving: Calories 221 (From Fat 63); Glycemic Load 8 (Low); Fat 7g (Saturated 2g); Cholesterol 6mg; Sodium 820mg; Carbohydrate 34g (Dietary Fiber 6g); Protein 9g.

About This Article

This article is from the book:

About the book authors:

Meri Raffetto, RD, is a registered dietitian and recognized professional in the area of nutrition and wellness; she has been featured in Healthy Living Magazine and the Chicago Tribune. She is the founder and CEO of and author of The Glycemic Index Diet For Dummies.

Rosanne Rust, MS, RD, LDN, is a registered dietitian, freelance writer, and online weight-loss coach for Real Living Nutrition Services.

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