Roasted Peppers Stuffed with White Beans

(makes 6 servings)

olive oil cooking spray
3 large red bell peppers with stems
1 tablespoon (15 ml) olive oil
1 small white onion, finely chopped
1 15-ounce (450 g) can white beans, drained
1 teaspoon (5 ml) minced fresh rosemary or 1/4 teaspoon (1.25 ml) crushed dried
freshly ground pepper to taste
1/4 cup (15 g) chopped flat-leaf parsley

1. Preheat oven to 375°F (190°C), Gas Mark 5. Lightly coat a baking sheet with cooking spray.
2. Cut the peppers lengthwise, cutting the stems in half. Remove the seeds and membrane. Arrange pepper halves, cut side up, on prepared baking sheet and roast for 25 to 30 minutes, until peppers are tender.
3. Meanwhile, heat olive oil in a large nonstick skillet. Add onion and sauté until onion is limp, but not browned, about 4 minutes. Stir in drained beans, rosemary, pepper, and parsley. Cook for a minute or two, tossing to mix. Remove from heat and set aside.
4. When peppers are done, arrange on a serving platter and fill with bean mixture. Serve hot or at room temperature.

Per serving: 105 calories (23% calories from fat), 4 g protein, 3 g total fat (0.3 g saturated fat), 17 g carbohydrates, 5 g dietary fiber, 0 cholesterol, 151 mg sodium
Diabetic exchanges: 1 carbohydrate (1/2 bread/starch, 1 1/2 vegetable), 1/2 fat