Tico Stuffed Peppers
Costa Ricans, who call themselves "Ticos," regularly eat rice with beans. This meal is generally lightly seasoned, which allows each diner to add condiments to individual taste.
Ingredients
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4 large square bell peppers (red, yellow or green), about 1-1/2 pounds total
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1 tablespoon olive oil
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1 large clove garlic, minced
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2 tablespoons minced onion
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2 dried red chilies
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1/2 cup diced tomatoes (peeled and seeded)
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1 15.5-ounce can black beans, drained and rinsed
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2 cups cooked brown rice
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1/2 cup water
Directions
Wash peppers and cut off tops a quarter- to half-inch down. Remove seeds; set tops aside. Put peppers in a baking dish. Heat oil in a skillet. Sauté garlic and onion with dried red chilies until onion is soft, about five minutes. Add tomatoes, beans and brown rice. Mix thoroughly. Spoon mixture into prepared peppers and put tops back on. Add half-cup of water to pan. Cover and bake at 375 degrees until peppers are soft, about 45 minutes to an hour.
Serves four
Each contains about 289 calories, 11 grams of protein, 5 grams of fat, no cholesterol, 53 grams of carbohydrate, 12 grams of fiber and 8 mg of sodium.
Serve with fiery mango salsa.
Fiery Mango Salsa
Ingredients
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1 fresh mango
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1 jalapeño, minced, seeds and ribs removed
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2 tablespoons minced red onion
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2 scallions, sliced
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1/2 cup chopped fresh cilantro
Directions
Peel and chop mango into a small bowl. Add all other ingredients and refrigerate until ready to serve.
Serves four
Each serving contains about 38 calories, less than a gram of protein, less than a gram of fat, no cholesterol, 10 grams of carbohydrate, 1 gram of fiber and 3 mg of sodium.