Stuffed Peppers a la Zappala - 15g Carbs, 5g Fiber
From: My Italian Kitchen: Home-Style Recipes Made Lighter & Healthier
by Janet Zappala VIA Today's Diet & Nutrition
PREP TIME: 30 minutes
COOK TIME: Approx. 50 minutes
Serves: 4
4 bell peppers, preferably organic
1 lb beef, pork, and veal (3-in-1 pack), preferably organic or all-natural
1 Tbsp extra-virgin olive oil
1 yellow onion, diced
2 cloves garlic, minced
1 15oz can diced tomatoes
1/2 tsp diced oregano
1/2 tsp dried basil
1 Tbsp freshly grated Parmesan or Locatelli cheese
1/2 tsp EACH: salt and pepper
1/4 cup shredded part-skim mozzarella cheese for topping
Preheat the oven to 350 degrees F.
Bring a large sauce pot of water to a boil.
Meanwhile, cut the tops off the peppers and discard. Rinse the peppers
under cold water; pat them dry. Remove the seeds and membranes. When
the water comes to a boil, reduce the heat to medium, and add the
peppers, making sure they're submerged; cook for 10 minutes, turning occasionally until the peppers are tender but not too soft. While the
peppers are cooking, in a large skillet over medium heat, cook the
meat until it's browned, about 6-7 minutes, breaking it up into small
pieces. Drain off the fat, and set pan aside. When the peppers are
tender, remove them from the pot and run them under cold water to
cool; pat them dry. Arrange the peppers cut-side up in a baking
dish; set them aside.
Heat 1 tablespoon of olive oil in a medium-size skillet for 1 minute.
Add the onion; saute until translucent, about 4-5 minutes. Add the
garlic; cook for 2 more minutes. Return the skillet with the cooked
meat to the stove over medium heat. Add the diced tomatoes and the
cooked onion and garlic; stir to combine. Add the oregano, basil,
Parmesan or Locatelli cheese, salt, and pepper; mix thoroughly.
Remove from the heat. Fill each pepper to the top with the meat
mixture. Bake for 30 minutes. Remove from the oven, top with
mozzarella cheese. Bake for 5 minutes. Serve hot.
NUTRITIONAL NOTE:
Although bell peppers contain many nutrients, especially vitamin C,
they're also one of the most heavily sprayed vegetables, so make
sure to thoroughly rinse them. When you can, buy organic bell peppers.
Serves: 4
Nutrition per Serving:
321 Calories, 22g Total Fat, 72mg Sodium, 15g Carbs, 5g Fiber, 39g Protein
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