Susan Selasky
Detroit Free Press

Cooking for two is not always easy, especially when youíre keeping an eye on calories, fat and even carbohydrates.

But todayís easy stuffed pepper recipe is just the ticket. Itís also diabetes-friendly and vegetarian.

The dish is quick to make, low in calories and fat and provides 9 grams of fiber per serving. Any dish that contains 5 grams or more is considered an excellent source of fiber.

A good portion of the fiber comes from the brown rice. Since brown rice takes a while to cook, itís a good idea to make a big batch to use throughout the week, or you could freeze it. If you donít have leftover brown rice, use instant brown rice as suggested in the recipe. It cooks in 10 minutes.

Or you can use an alternative whole grain such as quinoa or farro. Quinoa takes about 20 minutes to cook, farro longer.

PEPPERS STUFFED WITH

BROCCOLI AND BEANS

2 large bell peppers, any color, cut in half lengthwise and seeded

? cup water

Ĺ cup uncooked instant brown rice

1 cup chopped fresh broccoli

2 tbsp. chopped onion

Ĺ cup canned red beans, drained and rinsed well

? cup favorite chunky-style salsa

ľ cup shredded reduced-fat cheddar cheese

2 tbsp. chopped fresh cilantro, optional

In a microwavable dish, place the peppers cut sides down. Cover the dish with plastic wrap, folding back one edge ľ inch to vent the steam. Microwave on high about 4 minutes or until just tender.

Meanwhile, in a medium saucepan, heat the water to boiling. Stir in the rice, broccoli and onion. Reduce heat to low; cover and simmer about 10 minutes or until water is absorbed. Stir in the beans and salsa.

Spoon the hot rice mixture into the pepper halves. Place, filled sides up, in a microwave-safe dish. Sprinkle each pepper with 1 tablespoon of the cheese.

Cover with plastic wrap, folding back one edge about ľ inch to vent steam. Microwave about 1 minute or until the cheese is melted. Sprinkle with cilantro and let stand 1 to 2 minutes before serving.

Makes 2 servings.

From Betty Crocker 30 Minute Meals for Diabetes by the editors at Betty Crocker (Wiley, $19.95).