Patient Success Spotlight
HEALTHY RECIPE QUINOA-STUFFED PEPPERS
INGREDIENTS • 6 medium red, orange and/or yellow bell peppers • 1 tbsp extra-virgin olive oil • 1 large yellow onion, chopped
• 2 tsp minced chipotle chiles plus 1 tbsp adobo sauce from can • 2 c cooked tri-color quinoa • 15 oz can black beans, rinsed • 14.5 oz can diced tomatoes • 1 c frozen corn • ¼ tsp salt • 1 ½ c shredded pepper Jack cheese
• 1 tbsp minced garlic • 1 tsp ground cumin • ¾ tsp chili powder
DIRECTIONS Preheat oven to 375 degrees F. Cut off stem end of each bell pepper. Chop the pepper tops to yield 1 cup. Remove and discard seeds and membranes from peppers. Bring about 1 inch of water to a boil in a large saucepan fitted with a steamer basket. Add the peppers; cover and steam until starting to soften, about 3 minutes. Remove the peppers and set aside. Heat oil in a large skillet over medium heat. Add onion and the chopped pepper tops; cook, stirring occasionally, until the onion is translucent, about 5 minutes. Stir in garlic, cumin, chili powder, chipotles and adobo; cook, stirring constantly, until fragrant, about 1 minute. Remove from heat and add quinoa, black beans, tomatoes, corn and salt; fold until well combined. Stand the peppers upright in an 11-by-7-inch baking dish. (Trim the bottoms, if necessary, to keep the peppers upright.) Spoon about 1 cup quinoa mixture into each pepper, packing it in tightly. Cover the stuffed peppers with foil. Bake the peppers until warmed through, about 10 minutes. Remove the foil and sprinkle the peppers evenly with cheese. Bake, uncovered, until the cheese melts and browns slightly, 5 to 8 minutes. Let rest for 5 minutes before serving. Source: http://www.eatingwell.com/recipe/280737/vegetarian-quinoa-stuffed-peppers/
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TRUNK FLEXION | TO FLOOR Sit in a chair with good posture. Hands on thighs. Let your trunk sag toward the floor use your arms to control the movement. Let your arms dangle to the floor. Now use your arms to push yourself up. Repeat 10 times. Stretches Back www.simpleset.net
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