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Savory Stuffed Peppers




Source of Recipe


JoAnna M. Lund






Recipe Introduction


When I was a child, I always loved stuffed peppers, because it felt like I was getting to open a "surprise package" when I dug in to eat the filling. While tradition holds that peppers are usually filled with meat and rice, it's the unknown added ingredients that make each version so special.
Serves 4





List of Ingredients



• 4 (medium sized) firm green peppers
  
• 8 ounces extra-lean ground sirloin beef or turkey breast
  
• 1/2 cup chopped onion
  
• 1 (8-ounce) can Hunt's Tomato Sauce*
  
• 1/2 teaspoon Worcestershire sauce
  
• 1 (8-ounce) can whole-kernal corn, rinsed and drained
  
• 3/4 cup shredded Kraft reduced-fat Chedder cheese
  
• 1 teaspoon Splenda Granular
  
• 1 teaspoon dried parsly flakes
  






Instructions



1. Cut a thin slice from stem end of each green pepper. Remove seeds and membrane. Rinse peppers. Place peppers cut side up in an 8-by-8-inch microwave-safe baking dish. Cover and microwave on HIGH (100% power) for 3 minutes. Remove from microwave and set aside. Place meat and onion in a plastic colander and place colander in a glass pie plate. Cover and microwave on HIGH for 6 minutes, stirring after 3 minutes. In a large bowl, combine 1/2 cup tomato sauce, Worcestershire sauce, and corn. Add Chedder cheese and browned meat mixture. Mix well to combine. Evenly spoon meat mixture into green peppers. Stir Splenda and parsley flakes into remaining 1/2 cup tomato sauce. Spoon about 2 tablespoons sauce mixture over top of each stuffed pepper. Continue to microwave on HIGH for 8 minutes, turning dish after 4 minutes. Place baking dish on counter and let set for 3 minutes before serving.
   






Final Comments


Each serving equals:
HE: 2 1/4 Protein, 2 1/4 Vegetable, 1/2 Bread
*************************************************************
239 Calories, 7gm Fat, 20gm Protein, 24gm Carbohydrate,
704mg Sodium, 168mg Calcium, 5gm Fiber
*************************************************************
DIABETIC: 2 Meat, 2 Vegetable, 1/2 Starch

"Cooking Healthy With A Microwave, pg. 138."