Tofu, cooked chicken breast, and navy beans pack these colorful peppers with lots of low-fat protein.
Preheat oven to 350 degrees F. Drain tomatoes, reserving 1 tablespoon of the oil. Chop the tomatoes; set aside. For pesto, combine the reserved 1 tablespoon oil, the basil, tofu, 3 tablespoons of the Romano cheese, the pine nuts, salt, and pepper in a food processor. Cover and process until mixture is nearly smooth, scraping side as necessary.
Combine the pesto, the chopped tomatoes, chicken, and canned beans in a medium bowl. Place pepper halves, cut sides up, in a 2-quart rectangular baking dish. Divide the tofu mixture among the pepper halves. Pour the water around the peppers in the baking dish.
Bake, covered, for 40 to 45 minutes or until the peppers are tender and the filling is heated through. Using a slotted spoon, transfer the pepper halves to a serving platter. Sprinkle with the remaining 1 1/2 tablespoons Romano cheese.
4 lean protein, 1 1/2 vegetable, 1 starch