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MCR: Pasta-Filled Peppers -- e-w

Source of Recipe

Adapted from – Light & Tasty Annual Recipes 2002 – C. Krause; Virginia Beach, VA
MCR: Pasta-Filled Peppers -- e-w
Serves: 6

6 medium sweet red, green or yellow peppers
6 oz. uncooked spaghetti
3/4 c. diced onion
2 garlic cloves, minced
2 tsp. canola oil
1-3/4 c. diced fresh tomatoes
1 T. flour
1-1/4 c. chicken broth
3/4 c. shredded part-skim mozzarella cheese
1/4 c. fresh basil
3 T. grated Parmesan cheese

Place whole peppers on a broiler pan; broil 6-in. from the heat 10-15 minutes or until skins are blistered and blackened, turning often. Immediately place peppers in a bowl; cover and let stand for 10 minutes. Peel off and discard charred skins. Carefully cut tops off peppers and discard; remove seeds. Set peppers aside.

Cook spaghetti according to package directions. Meanwhile, in a large nonstick skillet, sauté onion and garlic in oil until tender. Add tomatoes; cook for 1 minute. In a bowl, combine flour and broth until smooth. Stir into tomato mixture. Bring to a boil; cook and stir for 1 minute or until slightly thickened.

Drain spaghetti; add to tomato mixture and toss to coat. Sprinkle with mozzarella cheese, basil and Parmesan; toss. Spoon into peppers. Place in a 3-qt. microwave-safe baking dish. Cover and microwave on HIGH for 3 to 5 minutes or until heated through.

Note: this recipe was tested in an 850-watt microwave.

1 filled pepper equals: 172 calories...6 gm fat (3 gm saturated)…10 mg cholesterol…350 mg sodium…23 gm carbohydrate…4 gm fiber…9 gm protein +++EXC: 2 vegetable…1 starch…1 fat +++WWP: 3