Monday, January 31, 2011

Meal Planning Monday

Welcome to our series on Meal Planning! If you are like us, we like to plan but are not always into cooking a million meals on the weekends! (We give props to those of you who do though!) So, come Monday we are usually trying to figure out what's for dinner!

This series focuses on easy to prepare meals that picky eaters will enjoy too! We are also focusing on how to make them allergy free - or give allergy free options!

If you have any ideas that you would like to share...we would like to post your recipe and give you your own blog post here on the Knowledge Safari blog! Just send an email to !

Taken from

This recipe is especially for kids who must avoid foods that contain gluten, a type of protein found in many foods.

This light vegetarian, gluten-free dish can be served with steamed veggies, a salad, or baked potato.
Stuffed Peppers

Prep time: 40 minutes


3 bell peppers
15-oz. can black beans, drained and rinsed
1 c. corn
1 c. cooked rice
½ c. onions, finely chopped
1½ tsp. cumin
1 oz. light cheddar cheese, grated
1 oz. jalapeƱo Jack cheese, grated
2 cloves garlic, minced
1 tsp. cilantro
¼ c. water
nonstick cooking spray

oven (you'll need help from your adult assistant)
knife (you'll need help from your adult assistant)
measuring cups
measuring spoons

Preheat oven to 350° F (176° C). Spray 9" x 13" pan with nonstick cooking spray.
Cut peppers in half lengthwise and remove seeds.
In a large bowl, combine remaining ingredients except cheese.
Fill each pepper half with bean mixture and place in pan.
Pour ¼ cup water into the pan.
Cover with aluminum foil and bake for 30 minutes.
Remove foil and sprinkle each half with cheese. Bake uncovered for 5 minutes or until cheese is melted.

Serves: 6

Serving size: ½ pepper

Nutritional analysis (per serving):165 calories8 g protein4 g fat2 g sat. fat29 g carbohydrate4 g fiber8 mg cholesterol351 mg sodium107 mg calcium1.3 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.
Variations and suggestions:Any color of peppers will work well in this recipe. If you would like to add meat, consider adding ½ c. ground beef or turkey to the bean mixture.
Reviewed by: Allison Brinkley, RD, LD/NDate reviewed: March 2009

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