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Nutritional Info
  • Servings Per Recipe: 5
  • Amount Per Serving
  • Calories: 310.0
  • Total Fat: 13.3 g
  • Cholesterol: 26.7 mg
  • Sodium: 824.7 mg
  • Total Carbs: 36.9 g
  • Dietary Fiber: 6.6 g
  • Protein: 12.5 g

View full nutritional breakdown of Couscous and feta stuffed peppers calories by ingredient
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Couscous and feta stuffed peppers

Submitted by: LEHIGHAMY
Couscous and feta stuffed peppers

Introduction

This is a recipe from smittenkitchen.com I altered. This is a recipe from smittenkitchen.com I altered.
Number of Servings: 5

Ingredients

    Vegetable-oil cooking spray
    1 1/4 cups fat-free chicken or vegetable broth
    2/3 cup couscous
    4 extra-large or 5 large bell peppers, mixed colors
    2 tsp olive oil
    1/2 cup chopped onion
    6 oz zucchini, quartered lengthwise then sliced across thinly
    6 oz yellow squash, quartered lengthwise then sliced across thinly
    1/2 tsp fennel seeds
    1/2 tsp dried oregano
    1/2 tsp salt
    1 cup cherry tomatoes, cut in half
    15 oz canned chickpeas, drained and rinsed
    4 oz crumbled feta cheese (about 1 cup)
    3 tablespoons tomato paste
    1/4 cup pine nuts


Directions

Preheat oven to 350F. Coat a small baking dish with cooking spray. Bring the broth to a boil in a saucepan, add the couscous, cover the pan and remove it from the heat. Cut the stems and top half inch off the bell peppers and scoop out the seeds and membranes. Place peppers upright in a baking dish and roast them for 15 minutes or so, until they soften, then remove them from the oven until the filling is ready. Heat oil in a nonstick skillet. Add onion, zucchini, yellow squash, fennel seeds, oregano, and salt. Cook, stirring frequently, for 5 minutes or until vegetables are softened. Remove from heat and stir in the tomatoes, chickpeas, pine nuts and tomato paste. Using a fork, scrape the couscous into the skillet and toss with the vegetables. Stir in the crumbled feta. Fill peppers with the couscous mixture. Bake 15 minutes. Serve immediately.

Number of Servings: 5

Recipe submitted by SparkPeople user LEHIGHAMY.






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Member Ratings For This Recipe

  • My family loves these! The stuffing is really versatile. We use whatever leftover veggies we have in the fridge. - 2/18/10

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  • These are wonderful! Great 'make aheads' that freeze well. They are VERY filling and are great for get-togethers! Will certainly have these often! - 10/31/09

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