Becky: Vegetables are low-calorie

many chronic diseases and may be protective of some types of cancer.

When prepared without additional sugars and/or fats, most vegetables are relatively low in calories. Eating them in place of higher calorie foods helps achieve and maintain a healthier body weight.

Also called sweet peppers, the bell-shaped peppers have three or four lobes and can be found in yellow, orange, red, purple and green. Flavors range from the herbal taste of green peppers to the sweet reds.

Bell peppers, especially the red ones are good sources of vitamins C and rich in carotenoids that form vitamin A. Carotenoids are found in red, yellow, orange and many dark green leafy vegetables. These act as antioxidants and help support the immune system. Bell peppers are also good sources of dietary fiber.

When shopping for bell peppers select those with a glossy sheen and without soft spots, shriveling or cracks. They should be heavy for the size. Do not wash peppers before storing and keep in the crisper drawer of the refrigerator. Green peppers stay firm and fresh about a week. Riper colored bell peppers will begin to soften in slightly less time.

Bell peppers can be served many ways. They are delicious raw in salads or served with a dip. Chopped they can be added to soups, spaghetti sauce or many types of casseroles. Cook them on a grill solo or on kebabs. Bell peppers also make a beautiful container for stuffing.

Today we feature Stuffed Bell Peppers to serve as a main dish and Roasted Bell Pepper Strips to serve as a side dish. hours or overnight. Remove hardened fat that surfaces and use as a base for making soup or for seasoning vegetables. This broth can be frozen if not needed within a couple of days.)

Prepare a small baking pan that can be used as a serving dish (this simplifies cleanup) with a nonstick cooking spray.

wash and dry peppers. Slice ¼ to ½ inch from stem end of each pepper and remove top and discard seeds.

Combine cooked rice, onion, pepper and Worcestershire sauce in medium size bowl and stir to mix.

Add cooked beef to rice mixture and mix well.

Fill each pepper with ¼ of rice and beef mixture.

Place peppers in baking dish.

Combine tomato sauce and beef broth in a small bowl and mix. Spoon over peppers.

Bake for 45 to 50 minutes.

Makes 4 servings. Each serving contains about 345 calories, 30 grams protein, 41 grams carbohydrate, 7 grams fat and 5 grams dietary fiber.

Preparation tip: This recipe will stuff 6 medium bell peppers if preferred.

IIIIIIIII1 tablespoon olive oil 1 teaspoon minced garlic 1 tablespoon fresh chopped basil or 1 teaspoon dried basil

1 tablespoon balsamic vinegar

Preheat oven to 400 degrees.

Slice ¼ to ½ inch from stem end of each pepper.

Remove top and discard seeds.

Cut peppers in ½ inch slices.

Combine olive oil, garlic and basil and a small bowl.

Add pepper strips to oil mixture and toss to coat.

Spray small baking dish with a non stick cooking spray.

Place pepper strips in baking dish.

Bake 30 minutes or until soft.

Remove from oven and add vinegar, stirring gently.

Makes 4 servings. Each serving contains about 57 calories, 1 gram protein, 3.5 grams fat, 6 grams carbohydrate, and 2 grams dietary fiber.

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