• Couscous-stuffed Baked Sweet Peppers
  • Quick, healthy recipes: Couscous-stuffed Baked Sweet Peppers from ONIE

Couscous-stuffed Baked Sweet Peppers

Time: 30 minutes
Servings: 4
This stuffed pepper recipe is a delicious gourmet style dish you can serve in 30 minutes or less.
Rating:

Ingredients

  • 1 cup water
  • 1/2 cup unsalted beef broth
  • 1 cup uncooked couscous
  • 4 bell peppers (any color)
  • 1 Tbsp olive oil
  • 2 tsp red wine vinegar
  • 2 oz dried apricots, diced
  • 3 oz feta cheese, crumbled
  • 1 (14.5 oz) can no-salt-added diced tomatoes, drained
  • 3 Tbsp unsalted sunflower seed kernels
  • 2 Tbsp chopped fresh parsley
  • Pepper to taste

Preparation

  1. In a small saucepan bring water & broth to a boil. Add couscous to saucepan. Remove from heat, cover & set aside until all liquid is absorbed.
  2. In a large stock pot boil 4-6 cups water.
  3. Halve peppers lengthwise; remove core & seeds. Place peppers in boiling water & remove pot from stove. Leave peppers in water 3 minutes. Drain & set aside.
  4. Fluff couscous with a fork. Add oil, vinegar, apricots, cheese, tomatoes, sunflower seeds & parsley. Pepper to taste & mix well.
  5. Fill peppers with couscous mixture; gently pack down with the back of a spoon. In a shallow microwave-safe dish place peppers, filling side up.
  6. Microwave 5 minutes, or until peppers are tender. Serve immediately.

 


Tips

Bell peppers provide vitamins A & C, which are great for your immune system and skin! Side note: Red bell peppers tend to be sweeter than green.

Nutrition Facts

4 servings per recipe
Serving size (227g)
Amount per serving
Calories
200
% Daily Value*
Total Fat 6g 8%
    Saturated Fat 2g 10%
    Trans Fat 0g  
Cholesterol 10mg 3%
Sodium 120mg
5%
Total Carbohydrate 30g 11%
    Dietary Fiber 4g 14%
    Total Sugars 8g  
Includes 0g Added Sugars
0%
Protein 7g  
Vitamin D 0mcg 0%
Calcium 91mg 8%
Iron 1mg 6%
Potassium 422mg 8%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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