Roasted Red Peppers Stuffed with Kale & Rice - 15g Carbs, 3g Fiber, 0g Added Sugar
From: Eating Well - Winter 2003, The Essential Eating Well Cookbook (2004)
You can vary the filling by substituting robust mustard greens or
collards, or milder greens, such as spinach, escarole or Swiss
chard. (Cook the greens until just tender in Step 2.)
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol
| Low saturated fat | Low sodium | Heart healthy | Healthy weight |
Gluten free
Active Time: 40 minutes
Total Time: 1 hour
Servings: 6
--> Peppers
3 medium red bell peppers
1 Tbsp extra-virgin olive oil
1/4 tsp salt
Freshly ground pepper, to taste
--> Filling
8 oz kale, (6 cups lightly packed), trimmed
1 Tbsp extra-virgin olive oil
1 medium onion, chopped
1/2 cup chopped red bell pepper
2 cloves garlic, minced
3/4 cup cooked short-grain brown rice, (see Tip)
1/2 cup freshly grated Parmesan cheese
1/4 cup toasted pine nuts, divided (see Tip)
1 Tbsp lemon juice
1/4 tsp salt
Freshly ground pepper, to taste
1. To prepare peppers: Preheat oven to 400 degree F. Halve peppers
lengthwise through the stems, leaving them attached. Remove the
seeds. Lightly brush the peppers outside and inside with oil;
sprinkle the insides with salt and pepper. Place, cut-side down,
in a 9-by-13-inch baking dish. Bake until peppers are just tender,
10 to 15 minutes. Let cool slightly. Turn cut-side up.
2. To prepare filling: Bring 2 cups salted water to a boil in a large
wide pan. Stir in kale, cover and cook until tender, 10 to 12 minutes.
Drain, rinse under cold water; squeeze dry. Finely chop.
3. Heat oil in a large nonstick skillet over medium heat. Add onion
and chopped bell pepper; cook, stirring often, until onion is golden,
6 to 8 minutes. Add garlic and cook, stirring, for 30 seconds. Stir
in the kale. Remove from the heat and let cool slightly. Stir in rice,
Parmesan, 2 tablespoons pine nuts and lemon juice. Season with salt
and pepper. Divide the filling among the pepper halves. Sprinkle
with the remaining 2 tablespoons pine nuts.
4. Add 2 tablespoons water to the baking dish. Cover the peppers
with foil and bake until heated through, 15 to 20 minutes. Uncover
and bake for 5 minutes more. Serve hot.
Tips & Notes - -
* Make Ahead Tip: Prepare through step 3, cover and refrigerate for
up to 2 days.
* Tips: To cook brown rice: Place 1 cup brown rice, 21/2 cups water
and a pinch of salt, if desired, in a medium saucepan; bring to a
simmer. Cover; cook over low heat until rice is tender and most of
the liquid has been absorbed, 45 to 50 minutes. Makes 3 cups.
* To toast pine nuts: Heat a small dry skillet over medium-low heat.
Add pine nuts and cook, stirring constantly, until golden and fragrant,
2 to 3 minutes. (Or spread in a small baking pan and bake at
400 degrees F for about 5 minutes.)
Servings: 6
Nutrition per Serving:
171 Calories, 11g Fat, 2g Sat, 5g Mono, 6mg Cholesterol, 5g Protein,
15g Carbs, 3g Fiber, 0g Added Sugars, 304mg Sodium, 285mg Potassium
Nutrition Bonus: Vitamin C (210% daily value), Vitamin A (20% dv)
1 Carbohydrate Serving
Exchanges: 1/2 starch, 1 1/2 vegetable, 1/2 medium-fat meat, 1 1/2 fat
User Comments - -
07/30/2010 - Very yummy, easy recipe! added spinach and wild rice
as well. A great way to use up other items! Extra garlic suggested
too! — dana.wilkinson
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