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Peppers w/Couscous-Chickpea Pilaf

Source of Recipe

BH&G Quick, Healthy & Delicious Cooking


Recipe Introduction

Reduce the sodium by 325 mg per serving.....Cook your own chickpeas (garbanzo beans)......See the Make-Your-Own section. WW Points
Serves: 4

4 medium green or red sweet peppers
1-1/4 c. reduced-sodium chicken…or…vegetable broth
1 can (15 oz.) garbanzo beans, rinsed and drained
1/4 c. chopped onion
1 large garlic clove, minced
1 tsp. ground cumin
1 tsp. toasted sesame oil
1 c. couscous
1 c. reduced-sodium meatless spaghetti sauce

Fill large saucepan half full of water. Bring to boiling. Meanwhile, cut about 1-inch off top of each pepper. Discard seeds and membranes. Finely chop the pepper tops (you should have about 3/4 cup). Add pepper shells to boiling water, cook for 5 minutes. Drain on paper towels.

NOTE: (If desired, peppers can be micro-waved. Place peppers, cut side down in a 2-qt. square microwave-safe baking dish. Cover with microwave-safe plastic wrap. Cook on high for 5 to 7 minutes or until crisp-tender, turning dish once.)

IN a medium saucepan, combine the next 6 ingredients and chopped peppers. Bring to a boil, reduce heat. Simmer for 2 minutes. Stir in couscous. Remove from heat and let stand for 5 minutes.

Place drained peppers in a 2-qt. square baking dish. Fluff couscous mixture with a fork. Fill peppers with couscous mixture. Spoon any remaining couscous mixture into the dish around the peppers.

Bake at 375º about 15 minutes or until heated through. (Microwave: Cover with vented plastic wrap; cook on high 2 to 3 minutes or until heated through, turning dish once.)

Meanwhile, in a small saucepan, heat spaghetti sauce. To serve: spoon sauce over stuffed peppers.

One serving equals: 364 calories…3 gm fat (0 saturated)…0 mg cholesterol…536 mg sodium…70 gm carbohydrate…10 gm fiber…13 gm protein ++++ WWP: 7