Couscous and Feta Stuffed Peppers
- Preparing Time: -
- Total Time: -
- Served Person: Makes 4 servings
- 1/2 cup chopped onion
- 1/2 tsp salt
- 2 tsp olive oil
- 1/2 tsp dried oregano
- 1/2 tsp fennel seeds
- vegetable-oil cooking spray
- 1 1/4 cups fat-free chicken or vegetable broth
- 2/3 cup couscous
- 4 large bell peppers, mixed colors
- 6 oz zucchini, quartered lengthwise then sliced across thinly
- 6 oz yellow squash, quartered lengthwise then sliced across thinly
- 1 cup cherry tomatoes, cut in half
- 15 oz canned chickpeas, drained and rinsed
- 4 oz crumbled feta cheese (about 1 cup)
Preparation Preheat oven to 350°F 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. Meanwhile, bring a large pot of water to a boil. Cut the stems and top half inch off the bell peppers and scoop out the seeds and membranes. Boil trimmed peppers for 5 minutes, then drain them upside down. 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 and chickpeas. Using a fork, scrape the couscous into the skillet and toss with the vegetables. Stir in the crumbled feta. Place peppers upright in the baking dish and fill them with couscous. Bake 15 minutes. Serve immediately. Nutritional analysis per serving: 366 calories, 11 g fat (5 g saturated fat), 54 g carbohydrates, 15 g protein, 25 g cholesterol, 11.5 g fiber Nutritional analysis provided by Self
Preparation Preheat oven to 350°F 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. Meanwhile, bring a large pot of water to a boil. Cut the stems and top half inch off the bell peppers and scoop out the seeds and membranes. Boil trimmed peppers for 5 minutes, then drain them upside down. 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 and chickpeas. Using a fork, scrape the couscous into the skillet and toss with the vegetables. Stir in the crumbled feta. Place peppers upright in the baking dish and fill them with couscous. Bake 15 minutes. Serve immediately. Nutritional analysis per serving: 366 calories, 11 g fat (5 g saturated fat), 54 g carbohydrates, 15 g protein, 25 g cholesterol, 11.5 g fiber Nutritional analysis provided by Self
