Couscous and Chicken Feta stuffed Red Peppers
- Number of Servings: 4
Ingredients
Vegetable-oil cooking spray1.25 cups fat-free chicken or vegetable broth2/3 cup couscous1 Chicken Breast cut into small pieces4 red bell peppers2 tsp olive oil1/2 cup chopped onion1 med zucchini, quartered lengthwise then sliced across thinly1/2 tsp dried oregano1/2 tsp salt1 cup cherry tomatoes, cut in half15 oz canned chickpeas, drained and rinsed2 oz crumbled fat free feta cheese (about 1/2 cup)1/4 cup tomato paste
Preheat oven to 350°F F. 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. brown chicken untill cooked through. 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 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.
Nutritional Info Amount Per Serving
- Calories: 367.0
- Total Fat: 4.3 g
- Cholesterol: 19.8 mg
- Sodium: 994.5 mg
- Total Carbs: 64.9 g
- Dietary Fiber: 10.7 g
- Protein: 21.6 g
Member Reviews
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LONETREE72
I made this yesterday and it was wonderful. I tweaked it a little by omitting the cherry tomatoes but adding canned diced fire roasted tomatoes, and diced the tops of the peppers and added those as well. I added a couple teaspoons of Penzy's Foxpoint seasoning.It's a great recipe, thanks! - 8/25/10