Rice and Sweet Pepper Bowl

START TO FINISH: 30 minutes MAKES 4 servings

4 medium green and/or red sweet peppers

2 tablespoons water

1 8.8-ounce pouch cooked Spanish-style rice

1 14.5-ounce can stewed tomatoes, undrained

4 slices Monterey Jack cheese with jalapeño peppers (4 ounces)

1 tablespoon olive oil

1⁄4 cup shaved Parmesan cheese (1 ounce)

Fresh oregano sprigs (optional)

1 Quarter sweet peppers; remove stems, seeds, and membranes. Place peppers in a 2-quart square microwave-safe baking dish. Add the water; cover with parchment paper. Microwave on 100 percent power (high) about 4 minutes or until crisp-tender, turning dish once. Remove peppers from dish; drain and set aside.

2 Heat rice in the microwave oven according to package directions. Drain tomatoes, reserving 2 tablespoons liquid.

3 In the same baking dish layer half of the peppers (cut sides up), the rice, drained tomatoes, Monterey Jack cheese, and the remaining peppers (cut sides down). Drizzle with the reserved tomato liquid. Cover with parchment paper. Microwave on high for 5 to 6 minutes or until heated through, turning dish once.

4 Let stand for 5 minutes before serving. Drizzle with oil. Sprinkle with Parmesan cheese and garnish with oregano.

PER SERVING: 319 cal., 16 g total fat (8 g sat. fat), 36 mg chol., 733 mg sodium, 31 g carb., 3 g fiber, 14 g pro.


Mix frozen vegetable blends with pasta or rice for a quick meal. Avoid ones that are packaged in sauces. Although they add flavor, these sauces are often very high in calories, salt, and fat.