Stuffed bell peppers basic recipe with variations.

1. Nutritional Facts of Basic Recipe
3 medium sized green pepper has 57 calories, 3 gram of protein, and 12 grams of carbohydrates.
3 tablespoons of olive oil has 357 calories and 14 grams of fat.
1 onion has 11 calories, 1 gram of protein, and 3 grams of carbohydrates
2 cups of corn kernels has 186 calories, 2 grams of fat, 6 grams of protein, and 42 grams of
carbohydrates
Ingredients
3 large bell peppers, halved and seeded
3 tablespoons olive oil
1 onion, chopped fine
2 cups cooked corn kernels
2 tomatoes, peeled and coarsely chopped
2 tablespoons parsley, minced
1 tablespoon chopped fresh basil, or 1 ? teaspoons dried, crumbled
? teaspoon salt
? teaspoon ground black pepper
1 cup freshly made bread crumbs
Directions
Preheat the oven to 350 degrees. Grease a shallow baking dish large enough to hold pepper halves in a
single layer. Cook the peppers in boiling water for just 2 minutes; then, drain and set aside. Heat the oil
in a skillet and add the chopped onion. Cook, stirring, until soft.
After putting the onion in a bowl, add to it the corn, tomatoes, parsley, basil, salt, and pepper, and mix
very thoroughly. Lightly fill each pepper half with some of the mixture. Sprinkle the tops with the
bread crumbs. Bake for 30-40 minutes or until crumbs are lightly browned.
Variations
Rice and Cheese Stuffed Bell Peppers: Substitute 1 cup cooked rice and 1 cup grated Cheddar cheese

2. for the corn kernels. Add ? teaspoon of savory, crumbled, for the basil.
Meat Stuffed Bell Peppers: Substitute 1 pound of ground beef, pork, veal, or lamb for the corn kernels.
After the onion has been cooked and if the meat is already cooked, mix all ingredients together except
the peppers and bread crumbs. Stuff the peppers and sprinkle with the bread crumbs. If the meat is not
cooked, add it to the onions and cook for 5-10 minutes until it is browned. Then, mix as before.
Tips
Bell peppers are available all year and are especially sweet in the summer. When choosing a bell
pepper, look for beautiful color and sheen and peppers with smooth, firm sides. Squishy peppers are
past their prime. Red and green bell peppers are the most common.
Red peppers are actually green peppers that have been allowed to ripen fully. Since they are more ripe,
their flavor is also sweeter. However, both peppers work well for stuffed recipes. Other types of bell
peppers are yellow, orange, and purple.
For more Stuffed Peppers recipes visit http://www.stuffedbellpeppers.net