Couscous and feta stuffed peppers
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 5
Ingredients
Vegetable-oil cooking spray1 1/4 cups fat-free chicken or vegetable broth2/3 cup couscous4 extra-large or 5 large bell peppers, mixed colors2 tsp olive oil1/2 cup chopped onion6 oz zucchini, quartered lengthwise then sliced across thinly6 oz yellow squash, quartered lengthwise then sliced across thinly1/2 tsp fennel seeds1/2 tsp dried oregano1/2 tsp salt1 cup cherry tomatoes, cut in half15 oz canned chickpeas, drained and rinsed4 oz crumbled feta cheese (about 1 cup)3 tablespoons tomato paste1/4 cup pine nuts
Preheat oven to 350°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. 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.
Number of Servings: 5
Recipe submitted by SparkPeople user LEHIGHAMY.
Nutritional Info 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
Member Reviews