Stuffed Red Peppers-Chicken.Brown Rice.Feta
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 8
Ingredients
1 vegetable oil- cooking spray 2.5 cup chicken or vegetable broth - 99% Fat Free 1 1/3 cups brown rice (cooked) or 1 1/3 cups couscous2 boneless/skinless chicken breasts, cut into small pieces8 medium peppers, sweet, red, fresh 4 tsp olive oil 1 cup, chopped onions, raw 2 medium zucchini, quartered lengthwise then sliced across thinly1 tsp dried oregano.5 tsp salt2 cup cherry tomatoes, cut in half30 oz can chickpeas (garbanzo beans), drained and rinsed4 oz feta cheese, Feta, fat-free, crumbled0.5 cup tomato paste
Preheat oven to 350F.
Coat a deep casserole dish with cooking spray.
Cook the rice in the broth. Remove from heat.
(If using couscous, 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 1/2 inch off the bell peppers and scoop out the seeds and membranes. Place peppers upright in the 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 until cooked through. Add onion, zucchini, 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 rice into the skillet and toss with the vegetables. Stir in the crumbled feta. Fill peppers with the rice mixture.
Bake 15 minutes.
Serve immediately.
Serving Size: 8 servings
Coat a deep casserole dish with cooking spray.
Cook the rice in the broth. Remove from heat.
(If using couscous, 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 1/2 inch off the bell peppers and scoop out the seeds and membranes. Place peppers upright in the 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 until cooked through. Add onion, zucchini, 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 rice into the skillet and toss with the vegetables. Stir in the crumbled feta. Fill peppers with the rice mixture.
Bake 15 minutes.
Serve immediately.
Serving Size: 8 servings
Nutritional Info Amount Per Serving
- Calories: 328.3
- Total Fat: 6.4 g
- Cholesterol: 72.5 mg
- Sodium: 1,231.1 mg
- Total Carbs: 36.5 g
- Dietary Fiber: 7.7 g
- Protein: 31.9 g
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