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Heart Healthy

These barley stuffed peppers make a great vegetarian entrée that packs a high-fiber punch. You’ll never miss the beef with the low-fat, high-protein bean and barley stuffing. The high fiber in barley may help stave off hunger and studies have also found that barley may reduce bad cholesterol and triglycerides.

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    • 1/2 cup barley
    • 1 1/2 cups low sodium vegetable broth
    • 3/4 cup diced zucchini
    • 1 cup black beans, pureed
    • 1/2 cup corn
    • 1/2 cup chopped Vidalia onions
    • 2 garlic cloves, minced
    • 1 cup shredded low-fat cheddar cheese
    • 1 3/4 cups no salt added tomato sauce
    • 1 tsp chili powder
    • Cayenne pepper to taste
    • 4 bell peppers tops cut off, seeds and ribs removed


    • Preheat oven to 350°. In a small saucepan over high heat, boil barley in broth until tender, about 30 to 45 minutes. In a large bowl, combine barley, zucchini, black beans, corn, onion, garlic, cheddar cheese, 1/2 cup of tomato sauce, chili powder and cayenne pepper and mix together thoroughly.
    • Spoon mixture into peppers. In a small casserole dish, spread 1/4 cup of tomato sauce. Place stuffed peppers, standing, in casserole dish. Pour remaining tomato sauce on top of stuffed peppers.* Bake for 45 minutes, covered.
    • *Make ahead tip: Keep covered stuffed peppers in refrigerator for up to 24 hours before baking.

Nutrition Facts

Serves 4

Serving size: 1 stuffed pepper

Per Serving: Calories: 293 Fat: 3g Saturated Fat: 1g Cholesterol: 6mg Sodium: 268mg Carbohydrates: 53g Fiber: 13g Protein: 17g

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Date Last Reviewed: February 6, 2017

Editorial Review: Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing, Inc. Contact Editor

Dietary Review: Jane Schwartz, RD

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