Readers, Digest: Rice-filled bell peppers


This colorful, crunchy dish is full of protein and fiber. Photo credit: Christina Saschin

Using a vegetable as a bowl is a fun way to present a dish. For this recipe, I put wild rice into a bell pepper to give it more color and to hold a shape. Wild rice contains more protein and fiber than brown rice and also takes a longer time to cook than white rice.

Total Time: 40 minutes

Yield: 1 serving
1/4 cup long grain wild rice
3/4 cup water
1 teaspoon olive oil
1 chicken breast
1 teaspoon cilantro, chopped
Lime to taste
1/2 orange bell pepper


1. In a medium pot, bring water to a boil . Add rice and simmer for 30-40 minutes. To flavor the rice, you can add garlic powder, onion powder, dried parsley and salt to the water.

2. While the rice is cooking, chop cilantro on a cutting board and set aside. Next, cut the bell pepper in half.

3. In another medium pot, boil four cups of water. Add in the bell pepper to blanch it. Leave the bell pepper in the water for one minute. This will slightly cook the pepper and brighten the color.

4. Heat oil in a medium pan and cook the chicken for about 8 minutes until it is browned and cooked. As the chicken is cooking, add cilantro and lime.

5. On a plate, spoon the cooked rice into the bell pepper, and serve with chicken and a garden salad.

Christina Saschin can be reached at [email protected] or @Stina127 on Twitter.