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 375� 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
|
|