* Exported from MasterCook *
Stuffed Peppers Provence-Style Recipe
Recipe By :Diabetes DTOUR Diet
Serving Size : 4 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 20%) Veggie
WW
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 medium bell peppers -- any colors
1 navel orange
2 tsp olive oil
2 3/4 c finely chopped onion -- (1 large)
1 Tbsp minced garlic
1 tsp dried thyme
2 3/4 c no-salt-added small white beans -- rinsed and drained
1/4 c fresh bread crumbs
2 Tbsp slivered Niçoise olives -- or other ripe olives
2 Tbsp chopped parsley
1/4 tsp salt
1/4 tsp red-pepper flakes -- extra for garnish
4 slices reduced-fat provolone cheese (such as
Sargento) -- finely chopped
1. Preheat the oven to 375°F. Coat a 13" x 9" microwave-safe baking dish
with cooking spray.
2. Cut the peppers in half from stem to bottom. Cut out and discard the
ribs and seeds. Place the peppers, cut side down, in the dish. Cover with
plastic wrap, leaving a vent for steam to escape. Microwave on high power
for 5 minutes, or until hot and slightly softened.
3. Meanwhile, grate ½ tsp orange zest and set aside. Squeeze 4 Tbsp orange
juice and set aside.
4. Heat a nonstick skillet over medium heat. Add the oil and heat for 1
minute. Add the onion, garlic, and thyme. Reduce the heat to low, cover,
and cook, stirring occasionally, for 5 minutes, or until the onion starts
to soften. Add the beans, orange juice, and zest. Partially cover the pan
and simmer for 5 minutes. Remove from the heat. Stir in the bread crumbs,
olives, parsley, salt, and pepper flakes. Allow to cool, stirring
occasionally, for 10 minutes.
5. Turn the bell peppers cut side up in the baking dish. Add all but 2
Tbsp of the cheese to the bean mixture and stir. Fill the peppers with the
bean mixture, pressing down slightly. Sprinkle on the remaining cheese.
Cover loosely with a sheet of foil.
6. Bake for about 30 minutes, or until the cheese is melted. Allow to sit
for 10 minutes before serving. Pass additional pepper flakes at the table.
Serves 4
PREP: 40 min
COOK: 40 min
TOTAL: 1 hr 20 min
Nutritional Summary: 1 pepper:
Calories:255; Carbohydrates(g):33; Calcium(mg):230; Fiber(g):8;
Omega-3(g):0.07; Vitamin D(IU):0
Description:
"5 pts"
Source:
"Prevention Magazine"
S(Formatted by Chupa Babi):
"Nov 2010"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 385 Calories; 8g Fat (18.2%
calories from fat); 22g Protein; 60g Carbohydrate; 14g Dietary Fiber; 10mg
Cholesterol; 1167mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1/2 Lean
Meat; 3 Vegetable; 0 Fruit; 1/2 Fat.
Nutr. Assoc. : 0 1014 0 0 0 0 26969 0 0 0 0 4714 0 0
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