EATINGWELL: Smoky Stuffed Peppers
Smoky Stuffed Peppers. (Ken BurrisEatingWell / December 4, 2013)
Smoky Stuffed Peppers
Active Time: 35 minutes
Total Time: 45 minutes
6 large bell peppers, tops cut off, seeded
12 ounces hot Italian turkey sausage links, removed from casings
1 1/2 cups reduced-sodium chicken broth
4 plum tomatoes, chopped
2 cups instant brown rice
1 cup chopped fresh basil
1 cup finely shredded smoked cheese, such as mozzarella, Cheddar or Gouda, divided
Position rack in upper third of oven; preheat broiler.
Place peppers cut-side down in a large microwave-safe dish. Fill the dish with 1/2 inch of water, cover and microwave on High until the peppers are just softened, 7 to 10 minutes. Drain the water and transfer the peppers to a roasting pan.
Meanwhile, cook sausage in a large nonstick skillet over medium-high heat, breaking it up into small pieces with a wooden spoon, until cooked through, about 5 minutes. Stir in broth, tomatoes and rice; increase heat to high and bring to a simmer. Cover, reduce heat to medium-low and simmer until the rice is softened but still moist, 5 minutes. Remove from the heat and let stand, covered, until the rice absorbs the remaining liquid, about 5 minutes.
Stir basil and half the cheese into the rice mixture. Divide the filling among the peppers, then top with the remaining cheese. Broil until the cheese is melted, 2 to 3 minutes.
To Make Ahead: Cover and refrigerate for up to 3 days.
Per serving: 292 calories; 11 g fat (4 g sat, 0 g mono); 43 mg cholesterol; 32 g carbohydrate; 0 g added sugars; 19 g protein; 5 g fiber; 636 mg sodium; 457 mg potassium
Nutrition Bonus: Vitamin C (232 percent daily value), Vitamin A (30 percent dv)
2 Carbohydrate Servings
Exchanges: 1 1/2 starch, 1 vegetable, 3 lean meat
(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at http://www.eatingwell.com.)
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