Broiled mixed sweet bell peppers are filled with tender tuna, corn, nutty brown and wild rice, and grated reduced-fat Cheddar cheese
Ingredients:
1/4 cup wild rice
1/4 cup brown rice
4 bell peppers, halved and seeded
200g canned tuna in brine, drained and flaked
325g canned corn kernels, drained
1 cup grated Cheddar cheese
1 bunch fresh basil leaves, shredded
salt and pepper
2 tbsp dry white bread crumbs
1 tbsp freshly grated Parmesan cheese
To garnish: Fresh basil leaves
To serve: Crisp salad greens
Procedures:
1. Place the wild rice and brown rice in separate pans and pour over enough boiling water to cover, then bring to a boil. Cook for 40-50 minutes, or according to the package directions, until tender. Drain the rice well
2. Meanwhile, preheat the broiler to medium. Arrange the bell peppers on the broiler rack, cut side down. Broil for 5 minutes, then turn the bell peppers over and cook for an additional 4-5 minutes.
3. Place the cooked wild and brown rice in a large bowl and mix together. Add the flaked tuna and drained corn and gently fold in the grated cheese. Stir the basil leaves into the rice mixture and season with salt and pepper.
4. Divide the tuna and rice mixture into 8 equal portions. Pile a portion into each cooked bell pepper half. Mix the bread crumbs and Parmesan cheese together and sprinkle over each bell pepper.
5. Return the bell peppers to the broiler for 4-5 minutes, or until hot and golden brown. Serve immediately, garnished with basil and accompanied with salad greens.
Happy Cooking
