Tuesday, September 29, 2009

Stuffed Poblano Peppers and Black Beans

I was out on Saturday for my morning walk to get the juices flowing. On the way back home I stopped by the local farmer's market. The Autumn harvest is in full swing, so I found some great deals on produce. Among the many bargains I found were huge lovely Poblano peppers. They looked perfect for stuffing, so it was time to take them home to play.

I wanted to make a tasty, satisfying, healthy main dish that fit into my current diet plan as either a dinner or lunch selection. The following recipe gives me plenty of room to add more carbohydrates to the meal. It also gives me a meat portion size that is in-line with a heart healthy diet. This dish freezes well so you can prepare them for a quick meal when you are short on time or energy.



  • 4 Poblano peppers, raw (150 g each)
  • Filling
    • 8 oz. 96% extra lean Ground Beef, raw (224 g)
    • 4 oz Mozzarella Cheese, part skimmed shredded (112 g)
    • 1/4 cup (42 g) Brown Rice raw
    • Onions, raw, minced (100 g)
    • Garlic 4 clove, crushed and finely minced or microplaned (48 g)
    • 1/4 cup Cilantro, chopped
    • 1 tbsp Fresh Marjoram
    • 1 tbsp Fresh Thyme
    • 1tbsp Dried Oregano
    • 2 tbsp Cumen
  • Sauce
    • 2 cups low fat low sodium Chicken Broth
    • Tomatoes, raw, diced (640 g)
    • 1 can Black Beans rinsed and drained (242 g)


  1. Remove the seeds and membranes from the peppers
  2. Mix all the ingredients for the filling well
  3. Stuff the peppers with the filling.
  4. Mix the beans, tomatoes, and chicken broth in a casserole with a lid.
  5. Place the peppers into the casserole.
  6. Cover the casserole and place in an oven preheated to 350 f.
  7. Bake until the peppers are soft and the rice is plump and tender.
  8. Remove from the oven and let rest for 15 minutes.
  9. Serve immediately.
Yield: 4 servings
Per Serving: 39 g Carbohydrates, 5.75 g Fiber, 25 g Protein, 27.5 mg Cholesterol, 9 g Fat, 304 Calories

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