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Savory Rice-Stuffed Peppers
* Exported from MasterCook *
Savory Rice-Stuffed Peppers
Recipe By : Preventions Quick & Healthy Cooking Fall 1992
Serving Size : 4 Preparation Time :0:00
Categories : Cheese Grains
Theme Week Vegetables
Amount Measure Ingredient -- Preparation Method
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Ingredients:
1 2/3 cups fat-free chicken broth
3/4 cup brown rice -- quick-cooking
1/4 cup wild rice -- cracked
4 medium red peppers -- or green
1/2 cup onions -- diced
1 tablespoon olive oil
1/2 cup peas
1/2 cup corn
1/2 cup carrots -- diced
1/2 cup lowfat mozzarella cheese -- shredded
1/4 teaspoon oregano -- dried
4 slices lowfat mozzarella cheese -- thin, part-skimmed
2 cups tomato sauce -- warm
Directions:
Combine the broth, brown rice and wild rice in a medium saucepan. Bring
to a boil, cover, reduce heat and simmer until the broth has been
absorbed, 10 minutes. Set aside.
Slice the tops off the peppers and scoop out the insides, cutting the
white membranes out. Wrap each pepper in waxed paper and microwave on
High for approx. 3 minutes (depends on individual microwave).
Meanwhile sauté the onions and garlic in the oil in a large skillet
until
tender, about 5 minutes. Add peas, corn and carrots. Cover and cook
over
low heat for about 5 minutes. Stir in the rice, shredded mozzarella and
oregano.
Coat a deep 3 quart casserole with vegetable cooking spray. Fill the
peppers with rice mixture; place in the dish. Top each with a slice of
mozzarella.
Cover the casserole and bake at 350 Deg. F. for 15 minutes. Remove the
lid and bake 5 minutes longer. Serve with warmed tomato sauce. Serves
4
(Variation) Omit wild rice and increase to 1 cup brown rice)
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NOTES : Cooks trick: Choose peppers with flat bottoms that will stand
upright. Or prop the peppers up with crumpled foil.
Source: Preventions Quick & Healthy Cooking Fall 1992
Per serving: 375 calories 8.3 g fat (20% of calories) 12 mg
cholesterol, 196 mg sodium, 2.7 g dietary fibre.
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