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Orzo-Stuffed Peppers

Source of Recipe

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Orzo-Stuffed Peppers

WW Points
Makes 4 servings.

2 large yellow, red, or green sweet peppers, halved lengthwise
2/3 cup packaged dried orzo (rosamarina)
1 clove garlic, minced
1 tablespoon olive oil or cooking oil
4 teaspoons all-purpose flour
1/4 teaspoon salt
1/8 teaspoon black pepper
3/4 cup fat-free milk
1 large tomato, peeled, seeded, and chopped (3/4 cup)
1/4 cup thinly sliced green onion
1/3 cup shredded provolone cheese (1-1/2 ounces)
1 tablespoon snipped fresh mint or 2 tablespoons snipped fresh basil,
or 1/2 teaspoon dried mint or 1 teaspoon dried basil, crushed
2 tablespoons grated Asiago or Parmesan cheese


1. Remove stems, membranes, and seeds from sweet peppers. In a covered saucepan cook peppers in a large amount of boiling water for 3 minutes. Drain well. Cook orzo according to package directions; drain and set aside.

2. For filling:
In a small saucepan cook the garlic in hot oil for 1 minute. Stir in the flour, salt, and black pepper. Add the milk all at once. Cook and stir until thickened and bubbly. Stir in the cooked orzo, tomato, green onion, provolone cheese, and mint or basil.

3. Place the sweet pepper halves in a 2-quart square baking dish. Spoon filling into peppers and spoon any remaining filling around peppers. Sprinkle with Asiago or Parmesan cheese. Bake in a 375ºF oven for 20 to 25 minutes or until heated through.

One serving equals: calories: 198 , total fat: 8g (saturated fat: 3g) , cholesterol: 11mg , sodium: 265mg , carbohydrate: 24g , fiber: 3g , protein: 9g ++++ WWP: 4