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Post Info TOPIC: Quinoa-Stuffed Peppers (4 pts for 2 halves!)


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Quinoa-Stuffed Peppers (4 pts for 2 halves!)




From Light & Tasty


“These peppers stuffed with quinoa taste yummy,” Anna Engle proclaims from Streetsboro, Ohio. “My family and I enjoy them regularly, and I always look forward to leftovers.”


INGREDIENTS



* 1 can (14-1/2 ounces) vegetable broth
* 1/4 cup water
* 1 bay leaf
* 1 cup quinoa, rinsed and drained
* 2 each medium sweet red, yellow and orange peppers
* 4 medium carrots, finely chopped
* 2 medium onions, finely chopped
* 1 tablespoon canola oil
* 2 tablespoons sunflower kernels
* 2 teaspoons dried parsley flakes
* 1/2 teaspoon salt
* 1/2 teaspoon dried basil
* 1/2 teaspoon dried oregano
* 1/2 teaspoon paprika
* 1/8 teaspoon dried marjoram
* 1/8 teaspoon dried thyme
* Dash cayenne pepper


SERVINGS 6
CATEGORY Lower Fat
METHOD Baked
PREP 35 min.
COOK 20 min.
TOTAL 55 min.


DIRECTIONS




In a small saucepan, bring the broth, water and bay leaf to a boil. Add quinoa. Reduce heat; simmer, uncovered, for 15-20 minutes or until liquid is absorbed. Discard bay leaf.
    Cut peppers in half lengthwise and discard seeds. In a large kettle, cook peppers in boiling water for 3-5 minutes or until crisp-tender. Drain and rinse in cold water; invert onto paper towels.
    In a large nonstick skillet, saute the carrots and onions in oil until tender. Add the quinoa, sunflower kernels and seasonings; cook and stir for 2 minutes or until heated through. Spoon into pepper halves. Place in a 15-in. x 10-in. x 1-in. baking pan coated with nonstick cooking spray. Bake, uncovered, at 350° for 20-25 minutes or until peppers are tender. Yield: 6 servings.

 



NUTRITIONAL INFO




Nutritional Analysis: 2 stuffed pepper halves equals 221 calories, 6 g fat (1 g saturated fat), 0 cholesterol, 520 mg sodium, 38 g carbohydrate, 6 g fiber, 7 g protein. Diabetic Exchanges: 3 vegetable, 1-1/2 starch, 1 fat.

-- Edited by Colette at 22:05, 2006-08-12

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