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Low FODMAP Stuffed Peppers with Broccoli and Rice

Low FODMAP Stuffed Peppers


  • Author: Em Schwartz, MS, RDN
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4 1x
  • Diet: Low Lactose

Description

These cheesy Low FODMAP Stuffed Peppers with Rice and Broccoli are a yummy meatless meal or side dish. And, they’re budget-friendly!


Scale

Ingredients

  • 4 medium red bell peppers, halved and seeds removed
  • 2 tablespoons garlic-infused olive oil
  • 2 cups cooked brown rice (I like to use Birds Eye Steamfresh Brown Rice)
  • 2 cups steamed broccoli (I like to use frozen steamable broccoli)
  • 1 (4-ounce) can diced mild green chiles, drained
  • ½ teaspoon salt
  • ½ teaspoon paprika
  • 1 cup (4 ounces) shredded cheddar cheese, divided

Optional garnish: Cilantro or sliced green onion tops (green parts only)


Instructions

  1. Preheat oven to 400°F. Lightly coat a 9×13-inch baking dish with nonstick cooking spray. Place the halved peppers into the baking dish, cut side up.
  2. In a large bowl, mix together olive oil, cooked brown rice, cooked broccoli, green chiles, salt, paprika, and ½ cup shredded cheddar cheese. Once mixed, scoop mixture into pepper cups, distributing evenly. Top with remaining ½ cup cheese.
  3. Bake peppers for 20 minutes or until the peppers are fork-tender.
  4. Serve peppers warm topped with optional cilantro or green onion tops (green parts only).

Storage: Refrigerate in an airtight container for up to 3 days.


Notes

Red Bell Peppers: FODMAPs were not detected. However, peppers naturally-contain a compound called capsaicin, which may be a non-FODMAP trigger in some individuals with IBS.

Broccoli: A low FODMAP serving is ¾ cup or 75 grams.

Canned Green Chiles: Double check ingredients. Choose one that does not have onion or garlic. Green chiles also contain capsaicin, which may be a non-FODMAP trigger in some individuals with IBS.

  • Category: Main Dish
  • Method: Bake
  • Cuisine: American

Keywords: Vegetarian, plant-based, supper