Brown basmati rice keeps these stuffed peppers fluffy and light for a meatless meal that is both tasty and satisfying.
4 medium green bell peppers 2 cups cooked brown basmati rice
1 cup canned pinto beans, rinsed and drained
3/4 cup finely chopped onion
3/4 cup frozen, drained canned or fresh corn kernels V2 cup (2 oz.) crumbled feta cheese V2 tsp. dried basil
Salt and freshly ground black pepper, to taste
2 tsp. olive oil
1 Tbsp. lemon juice
Preheat oven to 375 degrees. Spray 8-inch square baking dish with cooking spray.
Cut tops off the bell peppers and remove seeds. Reserve the tops. If necessary, to help peppers stand firmly, trim a slice off bottom, taking care not to cut through. Set aside.
In large bowl, combine rice, beans, onion, corn, cheese and basil. Season with salt and pepper, if desired.
Spoon filling into bell peppers, packing lightly and mounding tops. Place the peppers in a baking dish and cover with reserved tops. Place baking dish on middle rack in oven. Carefully add water to baking dish to a depth of 1 V2 inches.
Bake until peppers are soft when pierced with knife, about 45 to 50 minutes. Remove pepper tops and discard. In a small bowl, combine oil and lemon juice. Spoon mixture over peppers. Let stand 20 minutes before serving.
Moroccan Couscous with Chicken
Leftovers from this one-pot supper are good the next day, served as a pasta salad.
1 large onion, finely chopped 1 large carrot, cut in 3/4-inch slices V2 fennel bulb, cut lengthwise in V2-inch slices, or 1 large celery rib, cut in 1-inch pieces
12 oz. skinless, boneless chicken breast, cut in 3/4-inch pieces V2 cup raisins 1 V2 tsp. ground cumin 1 tsp. ground cinnamon
1 tsp. ground ginger V2 - 1 tsp. salt, to taste
% tsp. freshly ground black pepper, to taste
2 V2 cups water
1 medium zucchini, cut in 3/4-inch slices 2/3 cup uncooked couscous
In deep skillet or Dutch oven, combine onion, carrot, fennel, chicken, raisins, cumin, cinnamon, ginger, salt and pepper, if desired. Add water. Bring to a boil over medium-high heat. Reduce heat; cover and simmer 20 minutes.
Add zucchini. Cover and simmer 5 minutes.
Stir in couscous. Cover and simmer 8 minutes. Remove from heat. Let stand, covered, 5 minutes before serving.
Makes 4 servings. Per serving: 295 Calories, 2 g Total Fat (< I g Saturated Fat), 45 g Carbohydrates, 25 g Protein, 5 g Dietary Fiber, 382 mg Sodium.
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