Ingredients Jump to Instructions ↓

  1. 3 Green bell peppers (large)

  2. 1 teaspoon 5ml Olive oil

  3. 1 teaspoon 5ml Onion - chopped (large)

  4. 1 teaspoon 5ml Bottled minced garlic

  5. 1 teaspoon 5ml Cajun seasoning

  6. 1/2 lb 227g / 8oz Reduced-fat kielbasa sausage

  7. 2 Stewed tomatoes - (14 1/2 oz.)

  8. 1 Fat-free chicken broth - (14 /1/2 oz.)

  9. 1 1/2 cups 355ml -- ¥

  10. 5 Minute rice

  11. 1 Red kidney beans - drained

  12. Tabasco sauce - to taste

Instructions Jump to Ingredients ↑

  1. Rinse the peppers and cut them in half. Remove the seeds and membranes. Place the pepper boats into a 9 by 12-inch baking dish. Pour 2 cups of water into the dish, taking care not to get any inside the pepper cavities. Cover dish with microwave-safe plastic wrap and microwave the peppers on high until the peppers are just crisp-tender, about 5 to 6 minutes.

  2. Meanwhile, heat the oil on medium in a 12-inch nonstick skillet that has a lid. Peel and coarsely chop the onion, adding it to the skillet as you chop. Add the garlic and Cajun spice, and raise the heat to medium-high. Cut sausage link into quarters to make long strips. Cut each strip into 1/4-inch slices. Add the sausage to the pan.

  3. Add broth, tomatoes and rice to the skillet, cover and raise heat to high to bring the broth to a boil. Meanwhile, rinse and drain the beans, add to the skillet and recover pan. Continue to boil until rice is tender, about 5 minutes. Uncover and boil, stirring occasionally, for 1 minute to thicken the sauce.

  4. To serve, remove the peppers from the dish with a slotted spoon, draining any water. Place a pepper half on each plate and fill the cavities with stuffing. Spoon the remaining stuffing around the outside of the peppers.

  5. Serve at once.

  6. Serves 6


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