Couscous and Feta Stuffed Peppers |
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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 4 |
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Veggie perfection This nutrient-stuffed dish won't leave you hungry. What do you get when you give bell peppers center stage on your plate? A veggie-heavy meal that even a meat fiend will find too tempting to resist. Here we stuff antioxidant-rich bell peppers with couscous (a tiny, round pasta) and hardworking nutrient powerhouses like zucchini and yellow squash. The result? A meal low in fat, high in fiber, and loaded with vitamins A and C. Ingredients:
vegetable-oil cooking spray |
1 1/4 cups fat-free chicken or vegetable broth |
2/3 cup couscous |
4 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 |
1/2 tsp fennel seeds |
1/2 tsp dried oregano |
1/2 tsp salt |
1 cup cherry tomatoes, cut in half |
15 oz canned chickpeas, drained and rinsed |
4 oz crumbled feta cheese (about 1 cup) |
Directions:
1. Preheat oven to 350°F F. Coat a small baking dish with cooking spray. Bring the broth to a boil in a saucepan, add the couscous, cover the pan and remove it from the heat. Meanwhile, bring a large pot of water to a boil. Cut the stems and top half inch off the bell peppers and scoop out the seeds and membranes. Boil trimmed peppers for 5 minutes, then drain them upside down. Heat oil in a nonstick skillet. Add onion, zucchini, yellow squash, fennel seeds, oregano, and salt. Cook, stirring frequently, for 5 minutes or until vegetables are softened. Remove from heat and stir in the tomatoes and chickpeas. Using a fork, scrape the couscous into the skillet and toss with the vegetables. Stir in the crumbled feta. Place peppers upright in the baking dish and fill them with couscous. Bake 15 minutes. Serve immediately.
2. Nutritional analysis per serving: 366 calories, 11 g fat (5 g saturated fat), 54 g carbohydrates, 15 g protein, 25 g cholesterol, 11.5 g fiber Nutritional analysis provided by Self
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