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Couscous and Feta Stuffed Bell Peppers Recipe

Couscous and Feta Stuffed Bell Peppers Recipe

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Ingredients:

Serving

vegetable oil cooking spray
1 1/4 cups vegetable broth
2/3 cup couscous
6 large bell peppers, mixed colors
2 tsp olive oil
1/2 cup chopped onion
6 oz zucchini , quartered lengthwise then sliced across thinly
6 oz yellow squash , quartered lengthwise then sliced across thinly
1 tsp fennel seed
1 tsp dried oregano
1 tsp salt
1 cup plum tomato, diced
15 oz chickpeas, drained and rinsed
4 oz crumbled feta cheese (about 1 cup)

Directions:

Pre-heat oven to 350°F Coat a 9x13 baking dish with cooking spray.
Bring a large pot of water to a boil. Cut the stems out of the bell peppers and cut them in half lengthwise. Scoop out all the seeds and membranes. Boil the prepared peppers for 5 minutes. Using a slotted spoon remove them from water and let them drain cut side down.
Bring the broth to boil in a saucepan and add the couscous. Cover the pan and remove it from the heat.
Heat the oil in a large nonstick skillet. Cook the onion, zucchini, yellow squash, fennel seeds, oregano, and salt for about 5 minutes or until the vegetables start to soften.
Remove skillet from heat and add the tomatoes and chickpeas. Fluff the couscous with a fork and add it to the skillet, mixing it with the vegetables. Stir in the crumbled feta.
Arrange the peppers in the baking dish cut sides up (like little boats)and fill them with the couscous/vegetable mixture. (The filling will be heaping unless your peppers are very large.).
Bake 15 minutes. Serve immediately.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	242.76 Kcal (1016 kJ)
Calories from fat	55.09 Kcal
		% Daily Value*
Total Fat	6.12g	9%
Cholesterol	13mg	4%
Sodium	769.84mg	32%
Potassium	464.29mg	10%
Total Carbs	36.83g	12%
Sugars	6.51g	26%
Dietary Fiber	3.38g	14%
Protein	9.66g	19%
Vitamin C	101.3mg	169%
Vitamin A	2.5mg	84%
Iron	51.1mg	284%
Calcium	119.9mg	12%

Amount Per 100 g
Calories	76.92 Kcal (322 kJ)
Calories from fat	17.45 Kcal
		% Daily Value*
Total Fat	1.94g	9%
Cholesterol	4.12mg	4%
Sodium	243.92mg	32%
Potassium	147.11mg	10%
Total Carbs	11.67g	12%
Sugars	2.06g	26%
Dietary Fiber	1.07g	14%
Protein	3.06g	19%
Vitamin C	32.1mg	169%
Vitamin A	0.8mg	84%
Iron	16.2mg	284%
Calcium	38mg	12%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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