This meal is generally lightly seasoned, which allows each diner to add condiments to individual taste.

Ingredients

(Gluten-free)

• 4 large, square red, yellow, or green bell peppers (about 1-1/2 pounds total)

• 1 tablespoon olive oil

• 1 large clove garlic, minced

• 2 tablespoons minced onion

• 2 dried red chilies

• 1/2 cup diced tomatoes, peeled and seeded

• 1 15.5-ounce can black beans, drained and rinsed

• 2 cups cooked brown rice

• 1/2 cup water

Directions

Wash peppers and cut off tops 1/4- to 1/2-inch down. Remove seeds; set tops aside. Put peppers in a baking dish. Heat oil in a skillet. Saute garlic and onion with dried red chilies until onion is soft, about 5 minutes. Add tomatoes, beans, and brown rice. Mix thoroughly. Spoon mixture into prepared peppers and put tops back on. Add 1/2 cup water to pan. Cover and bake at 375°F until peppers are soft, about 45 minutes to an hour. Serve with fiery mango salsa.

Serves 4

Each serving contains about 289 calories, 11 g protein, 5 g fat, 0 mg cholesterol, 53 g carbohydrates, 12 g fiber, and 8 mg sodium.