Chock-full of flavors from the South of France, this diabetic recipe for dinner is brimming with healthy vegetables that will fill you up without filling out your waistline. You can find this and other delicious recipes for diabetes in my Reversing Diabetes Cookbook. Enjoy!
Diabetic Recipes for Dinner: Stuffed Peppers Provencale
2 extra large bell peppers (red,green, or yellow)
Olive oil spray
1 teaspoon extra-virgin olive oil
1 clove garlic, peeled and minced
1 medium onion, thinly sliced
1 small zucchini, thinly sliced
1 cup mushrooms, thinly sliced
1 (14½-ounce) can low-sodium tomatoes with juice, coarsely chopped
1 cup canned white beans, rinsed and drained
1 tablespoon tomato paste
1 tablespoon freshly chopped basil or 1 teaspoon dried basil
¼ teaspoon salt or salt substitute
1/8 teaspoon freshly ground black pepper
4 tablespoons grated Parmesan cheese
Bring six cups of water to a boil in a large saucepan.
Meanwhile, cut peppers in half lengthwise through stems. Remove stems, seeds, and membranes. Blanch peppers in boiling water for three minutes. Drain and set aside.
Preheat the oven to 350°F. Spray a medium-sized shallow baking pan with olive oil spray.
Heat olive oil in a large skillet over medium heat. Add garlic, onion, and zucchini and sauté, stirring often, for five minutes. Add mushrooms and continue to sauté, stirring often, for three more minutes. Add tomatoes, beans, and tomato paste and bring to a boil. Cook uncovered for five to eight minutes, stirring occasionally, until liquid evaporates. Remove from the heat and stir in basil, salt, and pepper.
Fill bell peppers with vegetable mixture and place in the prepared baking pan. Cover with aluminum foil and bake for 20 minutes. Remove foil and sprinkle 1 tablespoon Parmesan cheese over each stuffed pepper. Return to the oven and continue baking for 5 to 10 more minutes, until heated through.
Nutritional information per serving: calories: 157; fat: 3 grams; cholesterol: 4 mg; sodium: 418 mg; carbs: 25 grams; fiber: 6 grams; protein: 9 grams.