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.

Prep time: 40 minutes

Ingredients:

• 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. jalapeño Jack cheese, grated
• 2 cloves garlic, minced
• 1 tsp. cilantro
• ¼ c. water
• nonstick cooking spray

Utensils:

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

Directions:

1. Preheat oven to 350° F (176° C). Spray 9" x 13" pan with nonstick cooking spray.
2. Cut peppers in half lengthwise and remove seeds.
3. In a large bowl, combine remaining ingredients except cheese.
4. Fill each pepper half with bean mixture and place in pan.
5. Pour ¼ cup water into the pan.
6. Cover with aluminum foil and bake for 30 minutes.
7. 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 calories
8 g protein
4 g fat
2 g sat. fat
29 g carbohydrate
4 g fiber
8 mg cholesterol
351 mg sodium
107 mg calcium
1.3 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/N
Date reviewed: March 2009

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