It's finally Friday. Here are six yummy recipes to help you through the weekend, including Healthy Vegetable and Couscous Stuffed Peppers and Black Bean-Brown Rice Burgers. Enjoy!
VEGGIE SAUSAGE SHEET PAN DINNER
This is from Weight Watchers, and begins, "Cool-weather produce—namely butternut squash, carrots, and apples—marries beautifully with vegetarian sausages in this easy dinner. A finishing sauce of grainy mustard and maple syrup unifies all the elements and is great for drizzling over the food or serving as a dip. Go for precut butternut squash to keep prep fast and easy. And change up the herbs according to your preference; sage or rosemary sprigs would also be delicious. If you have leftovers, try chopping up the sausages and apples and then warming everything in a skillet; top with a poached egg (or not) for a delicious breakfast."
Prep Time: 10 minutes; Cook Time: 30 minutes; Total Time: 40 minutes; Makes 4 servings; Difficulty: Easy
To view this online, go to https://www.weightwatchers.com/us/recipe/veggie-sausage-sheet-pan-dinner/5dd5b554feabaa00a7154a09.
Ingredients
12 oz uncooked butternut squash, chopped
4 medium uncooked carrots, cut into 1-inch pieces
1 medium uncooked red onion, cut into 8 wedges
1 Tbsp Olive oil
1/2 tsp Kosher salt
1/4 tsp black pepper
5 sprays Cooking spray
2 medium Fresh apples, such as Honeycrisp, each cut into 8 wedges
13 oz Frozen vegetarian sausages, thawed, apple & sage or other flavor (4 links)
4 sprigs Fresh thyme
1/4 cups Whole-grain mustard
2 tsp Maple syrup
1-1/2 tsp Apple cider vinegar
Instructions
Preheat oven to 425°F. Combine squash, carrots, onion wedges, oil, salt, and pepper in a large bowl; toss gently to coat. Arrange vegetable mixture on a large rimmed baking sheet coated with cooking spray. Bake at 425°F for 15 minutes.
Remove pan from oven (leave oven on). Add apple wedges and sausages to pan; nestle thyme sprigs into vegetables. Bake at 425°F until vegetables are tender and sausages are heated through, about 15 minutes.
Meanwhile, combine mustard, syrup, and vinegar. Serve sauce with sausages and vegetables.
Serving size: 1 sausage, about 1-1/4 cups vegetables, and 1 tbsp sauce
THE BEST BAKED MAC AND CHEESE
This is from the Food Network, and begins, "A blend of three cheeses delivers a punch of flavor in this creamy mac and cheese. Toasted breadcrumbs give a crunchy texture contrast."
Active Time: 35 minutes; Total Time: 1 hour 10 minutes; Yield: 8 to 10 servings; Level: Easy
To view this online, go to https://www.foodnetwork.com/recipes/food-network-kitchen/the-best-baked-mac-and-cheese-7448063.
Ingredients
Kosher salt and freshly ground black pepper
1 pound elbow macaroni
Half a loaf day-old French bread
1 stick (8 tablespoons) unsalted butter
1/4 cup all-purpose flour
2 teaspoons mustard powder
1/4 teaspoon cayenne
3 cups milk
8 ounces fontina cheese, grated (about 2 cups)
8 ounces Gruyere, grated (about 2 cups)
1 pound sharp yellow Cheddar, grated (about 4 cups)
Directions
Preheat the oven to 350 degrees F.
Bring a large pot of salted water to a boil over high heat. Add the pasta and cook until just slightly softened, about 6 minutes. Reserve 1 cup pasta cooking water, then drain the pasta and rinse under cold water.
Meanwhile, remove the crusts from the bread and cut into 1-inch cubes. Pulse in the food processor until the bread breaks into bean-sized pieces.
Melt 3 tablespoons of the butter in a large skillet over medium heat. Add the breadcrumbs and cook, stirring, until toasted, 5 to 10 minutes. Remove from the heat and season with salt and pepper.
Melt 4 tablespoons of the butter in a large saucepan over medium heat. Whisk in the flour, mustard powder and cayenne. Cook, whisking constantly, until smooth and slightly golden, about 2 minutes. Whisk in the milk and cook, whisking occasionally, until the sauce begins to boil and thicken, about 7 minutes, then remove from heat. Stir in the fontina, Gruyere and all but 1 1/2 cups of the Cheddar until fully melted. Stir in the pasta, adding the reserved pasta water as needed to make a creamy sauce. Season with salt and pepper.
Melt the remaining 1 tablespoon butter in a small bowl in the microwave. Brush a 9-by-13-inch glass or ceramic baking dish with the melted butter. Spread the pasta mixture in the prepared dish. Sprinkle the remaining Cheddar evenly over the pasta, then scatter the toasted breadcrumbs on top. Bake until heated through and just bubbling, about 25 minutes. Let rest for 10 minutes before serving.
BLACK BEAN-BROWN RICE BURGERS
This comes from Hannah Verrinder on the Genius Kitchen site. Time: 40 minutes; Serves: 6; Yield: 6 patties
To view this online, click here.
Ingredients
1/2 cup uncooked brown rice
1 (15 ounce) can black beans, drained and rinsed
1 small onion, chopped (white or yellow)
1 garlic clove, minced
1 cup frozen corn
1 teaspoon salt
cayenne pepper (to taste)
1/3 teaspoon chili powder
1 egg
1/3 cup breadcrumbs (preferably seasoned)
Directions
In a small pot, combine rice and 1 cup water; bring to a boil, and then turn down to medium heat and cook 20 minutes.In a saucepan, heat a little oil over medium heat and saute the onion and garlic about 5 minutes, until the onion is translucent and soft.
Add the corn and spices and cook until the corn is defrosted, another 5 minutes.
In a medium bowl, mash the drained beans with a fork or your fingers.
Add the rice, corn, and onion; combine, mashing it with your fork as you go. Taste and adjust the spices now, because once you put the egg in you could risk salmonella.
Add the egg and mix in well.
Add the breadcrumbs.
Form into patties by patting the desired amount of mixtured into a flat round. (I used a giant cookie scoop to make sure all the patties were the same size, but you can just divide the mixture into six sections).
Cook about 2 minutes on each side (if you can't flip the patty without breaking it, it's probably not finished cooking).
JOLLOF RICE
This is from Yewande Komolafe in the The New York Times cooking email. Yewande wrote, “A successful batch of jollof rice requires a few key ingredients (tomatoes, peppers, onions, a few herbs, spices and some stock) and a perfect sauce-to-rice ratio, so the cooked grains remain separate. I have found that the best, no-fuss way to do this is in the oven. Jollof is typically made with long-grain rice, though in Nigeria, parboiled rice is the norm. Most jollof is prepared over an open flame or on a stovetop. Missing from this oven version is the slightly smoky flavor you get from the little bits of rice that have browned on the bottom of your pan, but that’s nothing a pinch of smoked paprika can’t fix. Serve with braised goat or other stewed meats, and a side of fried plantains.”
Yield: 8 to 10 servings; Time: 1 1/2 hours
This was featured in “Yewande Komolafe’s 10 Essential Nigerian Recipes” and can be viewed online at https://cooking.nytimes.com/recipes/1020288-jollof-rice.
Ingredients
For the Obe Ata:
1 (14-ounce) can whole peeled tomatoes with their juices
1 medium red bell pepper, stemmed, seeded and roughly chopped
1/2 medium red onion, peeled and roughly chopped
4 garlic cloves, peeled
1 (1-inch) piece fresh ginger, peeled and finely chopped
1 red habanero chile, stemmed
2 tablespoons canola or other neutral oil
For the Jollof Rice:
1/2 cup canola or other neutral oil
2 medium red onions, peeled, halved and thinly sliced
4 garlic cloves, thinly sliced
1 tablespoon tomato paste
1 teaspoon ground turmeric
1/4 teaspoon smoked paprika (optional)
3 cups parboiled long-grain rice (such as Carolina Gold or Uncle Ben’s Original), basmati or jasmine rice (about 1 1/4 pounds)
5 fresh thyme sprigs
1 fresh bay leaf
Kosher salt and freshly ground black pepper
2 cups beef, chicken or vegetable stock
Preparation
Prepare the obe ata: Working in batches if needed, combine all the obe ata ingredients except the canola oil in a blender and purée on high until smooth. The liquid from the can of tomatoes should suffice, but you can add up to 1/4 cup of water if necessary to get the purée going. (You should have about 3 cups of purée.)
Heat the 2 tablespoons canola oil in a medium saucepan over medium-high. Add the purée and bring to a simmer. Reduce heat to medium, cover and simmer until the sauce is slightly reduced by about a third of its original volume, 18 to 20 minutes. (It should make about 2 cups. Obe ata can be cooled and refrigerated for up to 2 weeks, or frozen for up to 1 month.)
Prepare the rice: Heat the oven to 350 degrees. Heat the 1/2 cup canola oil in a large Dutch oven over medium until shimmering, about 1 minute. Add the onions and cook, stirring frequently, until softened, 6 to 8 minutes. Remove half the onions to a plate and set aside. Add the garlic and sauté until fragrant and translucent, about 2 minutes. Add the tomato paste, turmeric and smoked paprika, if using, and toast, stirring occasionally, until turmeric is fragrant and tomato paste has deepened to a dark red color, about 2 minutes.
Stir in the obe ata sauce and bring to a simmer over medium heat. The habanero oils love to disperse in the air, so you may want to turn on your stovetop fan or open a window while simmering the obe ata. Stir in the rice, thyme and bay leaf, and season with salt and pepper. Stir in the stock and cover with a lid. Transfer the pot to the oven and cook until rice is just tender, 35 minutes.
Remove the pot from the oven and let sit, covered (no peeking) for 15 minutes. Uncover, fluff the rice with a fork and stir in the reserved sautéed onions. Adjust seasoning, if necessary, and discard the thyme sprigs and bay leaf. Serve warm.
SWEET POTATO CASSEROLE
This is from the infamous long-since-forgotten emailing list.
Ingredients
4 medium Sweet potatoes or yams (about 2 lb)
1/4 cup Packed brown sugar
1/4 cup Butter
1/2 teaspoon Salt
1 Can (8 oz) crushed pineapple
1 tablespoon Packed brown sugar
1 tablespoon Butter
1 teaspoon Water
1/2 teaspoon Ground cinnamon
1/4 teaspoon Ground nutmeg
1 1/2 cups Miniature marshmallows
1/4 cup Chopped pecans
Directions
Wash sweet potatoes. Prick each 2 or 3 times with fork to allow steam to escape. Arrange in oven at least 1 inch apart. Microwave at HIGH (100%) until fork-tender, 8 to 10 mins. Cover & let stand 5 minutes.
Peel and slice potatoes. Place in 2-quart casserole. Add 1/4 cup butter and the salt. Mash until no lumps remain. Mix in pineapple. Microwave at HIGH (100%) 2 minutes. Stir and set aside.
Place 1 tablespoon brown sugar, 1 tablespoon butter, the water, cinnamon, and nutmeg in medium bowl. Microwave at HIGH (100%) until butter is melted, 1 to 1 1/2 minutes, stirring after half the time. Add marshmallows; toss to coat. Top sweet potato mixture with marshmallows. Microwave at HIGH (100 % until the marshmallows are melted and potatoes are heated through, 2 to 4 minutes. Sprinkle with pecans.
HEALTHY VEGETABLE AND COUSCOUS STUFFED PEPPERS
This is from Stephanie Alleyne for the Food Network. It begins, "This dish looks particularly vibrant when you use a combination of sweet yellow, red and orange bell peppers. Pick the largest ones you can find, with the flattest, most stable bottoms so they remain standing once they're stuffed and baked in the tomato sauce. These peppers are delicious hot out of the oven or served Mediterranean-style at room temperature."
Active Time: 40 minutes; Total Time: 2 hours (includes resting time); Yield: 4 to 6 servings; Level: Easy
To view this online, click here.
Ingredients
6 large red, yellow or orange bell peppers (or a combination), stable-bottomed enough to stand upright
Two 28-ounce cans fire-roasted tomatoes
1 cup Israeli couscous
1 tablespoon chopped fresh oregano (about 3 sprigs) or 2 teaspoons dried
Kosher salt and freshly ground black pepper
3 tablespoons extra-virgin olive oil
1 medium onion, chopped
1 medium zucchini, finely chopped
6 cloves garlic, minced
3 cups loosely packed baby spinach
1/4 teaspoon red chile flakes, optional
One 7-ounce block feta cheese, drained and crumbled
1/2 cup chopped fresh basil (about 12 large leaves)
Directions
Preheat the oven to 375 degrees F.
Cut off the very tops of the peppers. Remove and discard the ribs and seeds and set the peppers aside.
Drain the tomatoes in a colander set over a medium bowl. Reserve the juice and set the tomatoes aside over a plate to catch any residual juices. Stir the couscous, oregano, 1 teaspoon salt and 1/2 teaspoon black pepper into the tomato juice and set aside while preparing the filling.
Heat 1 tablespoon of the olive oil in a large skillet over medium-high heat. Stir in the onion, zucchini, half the garlic and 1/2 teaspoon salt and cook, stirring frequently, until the vegetables are softened and just beginning to brown, about 3 minutes. Increase the heat to high, stir in the couscous mixture and simmer rapidly, stirring frequently, until the couscous is just al dente and the liquid is beginning to thicken, about 5 minutes. Stir in the spinach and cook, adjusting the heat if necessary, until the leaves are bright green and just beginning to wilt, about 30 seconds. Set the filling aside to cool slightly.
To make the sauce, combine the remaining garlic and olive oil in a Dutch oven, add the chile flakes if using and stir to combine. Place the pot over medium-high heat and cook, stirring occasionally at first then more frequently as the oil starts to sizzle to prevent the garlic from burning, until the garlic starts to stick to the edge of the spoon and is just beginning to turn a very pale straw color, 2 to 3 minutes. Stir in the reserved drained tomatoes plus any accumulated juices, 1 cup water, 1/2 teaspoon salt and 1/2 teaspoon black pepper and cook, stirring frequently, until the mixture just begins to come together and thicken, about 3 minutes. Remove from the heat.
Fold the feta and basil into the couscous filling. Fill a pepper with about 3/4 cup of the filling, scooping it in loosely and shaking the pepper to level the filling rather than packing it down. Nestle the filled pepper in the sauce in the pot, then repeat with the remaining peppers, propping them up against each other and the sides of the pot for stability during baking.
Cover the pot and bake until the peppers are tender but not mushy and the sauce is bubbling, 45 to 60 minutes. Check after 45 minutes to see if the peppers are tender but not soft or they will be overcooked and mushy. Let rest for at least 15 minutes before serving. Serve hot, warm or at room temperature with a generous scoop of the tomato sauce.
Showing posts with label Healthy Vegetable & Couscous Stuffed Peppers. Show all posts
Showing posts with label Healthy Vegetable & Couscous Stuffed Peppers. Show all posts
Friday, April 28, 2023
Thursday, April 13, 2023
Stuffed Peppers
At one of my last jobs, several of my coworkers and I would chat when work slowed down. One of our favorite subjects was food, as in what we were fixing for dinner.
One coworker made Stuffed Peppers on a regular basis, which reminded me how long it had been since I had had them.
To that end, here are six vegetarian Stuffed Pepper recipes to help you througoh the day, including Black Bean, Corn and Quinoa Stuffed Peppers and Samosa Stuffed Peppers. Enjoy!
HEALTHY VEGETABLE AND COUSCOUS STUFFED PEPPERS
This is from Stephanie Alleyne for the Food Network. It begins, "This dish looks particularly vibrant when you use a combination of sweet yellow, red and orange bell peppers. Pick the largest ones you can find, with the flattest, most stable bottoms so they remain standing once they're stuffed and baked in the tomato sauce. These peppers are delicious hot out of the oven or served Mediterranean-style at room temperature."
Active Time: 40 minutes; Total Time: 2 hours (includes resting time); Yield: 4 to 6 servings; Level: Easy
To view this online, click here.
Ingredients
6 large red, yellow or orange bell peppers (or a combination), stable-bottomed enough to stand upright
Two 28-ounce cans fire-roasted tomatoes
1 cup Israeli couscous
1 tablespoon chopped fresh oregano (about 3 sprigs) or 2 teaspoons dried
Kosher salt and freshly ground black pepper
3 tablespoons extra-virgin olive oil
1 medium onion, chopped
1 medium zucchini, finely chopped
6 cloves garlic, minced
3 cups loosely packed baby spinach
1/4 teaspoon red chile flakes, optional
One 7-ounce block feta cheese, drained and crumbled
1/2 cup chopped fresh basil (about 12 large leaves)
Directions
Preheat the oven to 375 degrees F.
Cut off the very tops of the peppers. Remove and discard the ribs and seeds and set the peppers aside.
Drain the tomatoes in a colander set over a medium bowl. Reserve the juice and set the tomatoes aside over a plate to catch any residual juices. Stir the couscous, oregano, 1 teaspoon salt and 1/2 teaspoon black pepper into the tomato juice and set aside while preparing the filling.
Heat 1 tablespoon of the olive oil in a large skillet over medium-high heat. Stir in the onion, zucchini, half the garlic and 1/2 teaspoon salt and cook, stirring frequently, until the vegetables are softened and just beginning to brown, about 3 minutes. Increase the heat to high, stir in the couscous mixture and simmer rapidly, stirring frequently, until the couscous is just al dente and the liquid is beginning to thicken, about 5 minutes. Stir in the spinach and cook, adjusting the heat if necessary, until the leaves are bright green and just beginning to wilt, about 30 seconds. Set the filling aside to cool slightly.
To make the sauce, combine the remaining garlic and olive oil in a Dutch oven, add the chile flakes if using and stir to combine. Place the pot over medium-high heat and cook, stirring occasionally at first then more frequently as the oil starts to sizzle to prevent the garlic from burning, until the garlic starts to stick to the edge of the spoon and is just beginning to turn a very pale straw color, 2 to 3 minutes. Stir in the reserved drained tomatoes plus any accumulated juices, 1 cup water, 1/2 teaspoon salt and 1/2 teaspoon black pepper and cook, stirring frequently, until the mixture just begins to come together and thicken, about 3 minutes. Remove from the heat.
Fold the feta and basil into the couscous filling. Fill a pepper with about 3/4 cup of the filling, scooping it in loosely and shaking the pepper to level the filling rather than packing it down. Nestle the filled pepper in the sauce in the pot, then repeat with the remaining peppers, propping them up against each other and the sides of the pot for stability during baking.
Cover the pot and bake until the peppers are tender but not mushy and the sauce is bubbling, 45 to 60 minutes. Check after 45 minutes to see if the peppers are tender but not soft or they will be overcooked and mushy. Let rest for at least 15 minutes before serving. Serve hot, warm or at room temperature with a generous scoop of the tomato sauce.
CHILE RELLENO STUFFED PEPPERS
This comes from Molly Watson, a Local Foods Expert for The Spruce. Molly wrote, “Stuffed peppers don't have to be bland and boring, these chile relleno-inspired peppers are full of tons of flavor. The zesty and satisfying filling of spicy chorizo, diced zucchini, poblano chile, and potatoes gets a creamy edge from queso fresco. The topping of melted and browned jack cheese ain't too shabby either.
“Note that the potatoes and cheese add a bit of filling power, while the peppers, zucchini, and aromatics mean you're getting a decent dose of veggies in the mix. Rice and beans on the side are tasty and round out these peppers nicely, but simply a few tortillas or some bread fills out the meal too. You might also like these Baked Chiles Rellenos.”
Prep Time: 20 minutes; Cook Time: 60 minutes; Total Time: 80 minutes; Yield: 4 servings
To view this online, click here.
Ingredients
4 green bell peppers
1 tablespoon olive oil, divided
1 small red onion
1/2 teaspoon salt
2 links Mexican chorizo (the kind in casings like bratwurst or Italian sausages)
2 Russett potatoes
1 zucchini
1 poblano chile
2 cloves garlic
6 ounces queso fresco*
3 ounces Monterey jack cheese
1/2 cup loosely packed cilantro leaves
Directions
Preheat an oven to 375F.
Rinse the peppers clean and pat them dry. Use a sharp knife to cut out and remove the stems. Cut the peppers in half lengthwise; cut out and discard any white-ish parts from inside, and discard any seeds clinging to the sides.
Lightly grease a large baking dish using about a teaspoon of the olive oil, lay the peppers inside in a single layer, and set aside.
Peel and finely chop the onion. Heat the remaining 2 teaspoons of oil in a large frying pan over medium heat, add the onion and salt and cook, stirring frequently, until the onion is softened, about 3 minutes.
Remove the chorizo from its casings and add it to the onion. Continue to cook, stirring frequently and breaking up the chorizo into small bits as it cooks.
Meanwhile, peel and chop the potatoes. Add the to the pan, cover and cook, stirring occasionally to keep it from sticking, until the potato is tender, about 10 minutes.
While the potato cooks, chop the zucchini and chile and add them to the mixture for the last 5 minutes of the potato cooking time.
While that all cooks, peel and mince the garlic. Add it to the mixture and cook, stirring, until fragrant, 1 to 2 minutes.
Transfer the mixture to a bowl. Crumble in the queso fresco and toss to combine. Divide the mixture between the 8 peppers halves.
Cover the dish with foil and bake for 20 minutes. While they bake, grate the jack cheese. Uncover the pan sprinkle it on top of the stuffed peppers, and bake until bubbling and browned.
Serve hot, garnished with cilantro, if you like.
Make Ahead Tip: Make the peppers up through step 9 the day or morning before, cover and chill until ready to bake.
*Queso fresco means "fresh cheese" and is a softly firm milky cheese common in Mexican cooking. Look for it in the dairy case with other cheese. It crumbles easily into creamy chunks. If you can't find it, ricotta is frequently mentioned as a suitable substitute, although won't look as nice, or make the bit of effort and drain cottage cheese (just put it in a sieve or fine colander for about ten minutes) to dry it out a bit—it works great!
CHEESE AND RICE STUFFED PEPPERS
Recipe Yield: Yield: 4 servings
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/cheese-and-rice-stuffed-peppers.
Ingredients
4 medium green bell peppers
2 cups cooked rice
1 cup (4 ounces) shredded reduced-fat Cheddar cheese
2 tablespoons chopped fresh parsley
1/2 teaspoon salt
1/8 teaspoon freshly ground pepper
Directions
Preheat the oven to 300 degrees F.
Slice off the tops of the peppers. Wash the peppers and remove the cores and seeds. Stand the pepper cups upright in a saucepan containing 1/2 cup boiling water. Cover tightly and allow steam 5 minutes. Remove and drain.
In a large bowl, mix together the rice, cheese parsley, salt, and ground pepper. Divide the mixture and stuff each pepper.
Stand the peppers in a loaf pan or cupcake tins. Bake for about 15 minutes, until the filling is hot and the cheese melts.
Nutritional Information Per Serving: Calories: 222; Fat: 4 g; Sodium: 455 mg; Cholesterol: 15 mg; Protein: 12 g; Carbohydrates: 31 g
Diabetic Exchanges: 1-1/2 Starch, 2 Vegetable, 1 Lean Meat
VEGETARIAN STUFFED PEPPERS
This comes from Ready Set Eat, and begins, “A heart healthy recipe for stuffed peppers filled with brown rice, vegetables and cheese for a Mexican flavor influence.”
Prep Time: 25 minutes; Total Time: 45 minutes; Servings: 4; Number of ingredients: 8.
To view this online (and to check out more recipes), go to https://www.readyseteat.com/recipes-Vegetarian-Stuffed-Peppers-7419.
Ingredients
PAM® Original No-Stick Cooking Spray
2 large green or red bell peppers
1/2 cup instant brown rice, uncooked
1/2 teaspoon ground cumin
1/4 teaspoon garlic salt
1 can (10 oz each) Ro*Tel® Original Diced Tomatoes & Green Chilies-No Salt Added, drained
1-1/2 cups frozen Southwest mixed vegetables (corn, black beans, red peppers)
1 can (8 oz each) Hunt's® Tomato Sauce, divided
1/3 cup shredded sharp Cheddar cheese
Directions
Preheat oven to 400°F. Spray 8x8-inch glass baking dish with cooking spray. Cut bell peppers lengthwise through stem into halves. Remove and discard seeds and membranes. Place peppers, cut-side down, in dish. Bake 15 minutes or until tender.
Meanwhile, prepare rice according to package directions, adding cumin and garlic salt. Add drained tomatoes, mixed vegetables and half of tomato sauce to cooked rice; stir to combine. Divide rice mixture and place inside peppers. Top with remaining tomato sauce; sprinkle with cheese.
Cover dish with aluminum foil. Bake 20 minutes or until peppers are hot and cheese melts.
BLACK BEAN, CORN AND QUINOA STUFFED PEPPERS
This comes from Tablespoon.com, and begins, “Easy to make stuffed peppers, packed with protein-rich quinoa and plenty of Mexican flavors.”
To view this online, click here.
Prep Time: 10 minutes; Total Time: 60 minutes; Servings: 8
Ingredients
1 sweet potato, cut into small cubes
1 teaspoon chili powder
1 teaspoon cumin
4 tablespoons extra-virgin olive oil, divided
1/2 red onion, diced
1 jalapeño, seeded and diced
3 cloves garlic, minced
1 packet (8 oz) Old El Paso™ Black Beans, drained
1 package (12 oz) frozen corn
1/2 cup uncooked quinoa
2 tablespoons fresh lime juice
1/2 cup fresh cilantro leaves
4 red bell peppers, sliced lengthwise and seeds removed
2 cups shredded cheddar
1 scallion, finely diced (for garnish)
2 pinches coarse salt and freshly ground pepper
Directions
Preheat oven to 400°F. Arrange the diced potatoes on a rimmed baking sheet. Drizzle with 2 tablespoons oil and sprinkle with cumin, chili powder and a good pinch of salt and pepper. Toss and roast for 20 minutes. Once roasted, lower the heat to 375°F.
Cook the quinoa in boiling water until they pop into little spirals, about 15 minutes. Drain.
Heat the remaining 2 tablespoons oil in a large skillet over medium-high. Add the onions and sauté until they start to soften, about 4 minutes. Add the jalapeno and garlic; sauté another minute, until fragrant.
Add the black beans and frozen corn; cook for 5 minutes, until warmed. Add the roasted sweet potatoes, cooked quinoa, lime juice, cilantro leaves, and a good pinch of salt and pepper.
Stuff the mixture into each pepper half, and sprinkle the cheese on top. Bake for 30 minutes, or until the peppers have softened, and the cheese is melted and starting to bubble.
Garnish with scallions and serve immediately.
SAMOSA STUFFED PEPPERS
This comes from the March 2014 issue of Vegetarian Times, page 71. It starts off, “The filling for these stuffed peppers tastes a lot like samosas, small Indian turnovers. STORE/SERVE: If making ahead, skip final baking step. Cool stuffed peppers, cover tightly with foil, and refrigerate up to three days or freeze up to three months. Thaw, if necessary, then cover with foil, and finish baking as in step 3.” Serves 8.
To view this online, click here.
4 large red bell peppers, halved
2 Tbs. vegetable oil
1 large onion, chopped (2 cups)
4 tsp. curry powder
1 Tbs. garam masala
2 tsp. grated fresh ginger
1 cup basmati rice
1/4 cup red lentils, rinsed and drained
1/2 tsp. salt
1 1/2 cups cooked chickpeas or 1 15-oz. can chickpeas, rinsed and drained
2 large carrots, finely diced (1 cup)
1 cup green beans, coarsely chopped
1/2 cup raisins or dried currants, optional
1/2 cup unsalted peanuts or cashews, coarsely chopped
Preheat oven to 350°F. Place halved bell peppers cut side down in two large baking dishes. Cover with foil, and bake 25 minutes, or until peppers begin to soften.
Heat oil in large saucepan over medium heat. Add onion, and sauté 3 to 5 minutes. Add curry powder, garam masala, and ginger, and cook 1 minute. Stir in rice, lentils, salt, and 4 cups water. Add chickpeas, carrots, green beans, and raisins (if using). Cover, and bring to a boil. Reduce heat to medium-low, and simmer 15 minutes, or until most of liquid is absorbed, stirring once or twice. Remove rice mixture from heat, stir in peanuts, and season with salt, if desired.
Flip bell pepper halves. Fill each with 3/4 cup rice mixture. Re-cover baking dishes, and bake 15 minutes. Uncover, and bake 5 to 10 minutes more.
nutritional information Per Stuffed pepper: Calories: 288; Protein: 10 g; Total Fat: 10 g; Saturated Fat: 1 g; Carbohydrates: 42 g; Cholesterol: 0 mg; Sodium: 241 mg; Fiber: 8 g; Sugar: 8 g; Vegan; Gluten-Free
One coworker made Stuffed Peppers on a regular basis, which reminded me how long it had been since I had had them.
To that end, here are six vegetarian Stuffed Pepper recipes to help you througoh the day, including Black Bean, Corn and Quinoa Stuffed Peppers and Samosa Stuffed Peppers. Enjoy!
HEALTHY VEGETABLE AND COUSCOUS STUFFED PEPPERS
This is from Stephanie Alleyne for the Food Network. It begins, "This dish looks particularly vibrant when you use a combination of sweet yellow, red and orange bell peppers. Pick the largest ones you can find, with the flattest, most stable bottoms so they remain standing once they're stuffed and baked in the tomato sauce. These peppers are delicious hot out of the oven or served Mediterranean-style at room temperature."
Active Time: 40 minutes; Total Time: 2 hours (includes resting time); Yield: 4 to 6 servings; Level: Easy
To view this online, click here.
Ingredients
6 large red, yellow or orange bell peppers (or a combination), stable-bottomed enough to stand upright
Two 28-ounce cans fire-roasted tomatoes
1 cup Israeli couscous
1 tablespoon chopped fresh oregano (about 3 sprigs) or 2 teaspoons dried
Kosher salt and freshly ground black pepper
3 tablespoons extra-virgin olive oil
1 medium onion, chopped
1 medium zucchini, finely chopped
6 cloves garlic, minced
3 cups loosely packed baby spinach
1/4 teaspoon red chile flakes, optional
One 7-ounce block feta cheese, drained and crumbled
1/2 cup chopped fresh basil (about 12 large leaves)
Directions
Preheat the oven to 375 degrees F.
Cut off the very tops of the peppers. Remove and discard the ribs and seeds and set the peppers aside.
Drain the tomatoes in a colander set over a medium bowl. Reserve the juice and set the tomatoes aside over a plate to catch any residual juices. Stir the couscous, oregano, 1 teaspoon salt and 1/2 teaspoon black pepper into the tomato juice and set aside while preparing the filling.
Heat 1 tablespoon of the olive oil in a large skillet over medium-high heat. Stir in the onion, zucchini, half the garlic and 1/2 teaspoon salt and cook, stirring frequently, until the vegetables are softened and just beginning to brown, about 3 minutes. Increase the heat to high, stir in the couscous mixture and simmer rapidly, stirring frequently, until the couscous is just al dente and the liquid is beginning to thicken, about 5 minutes. Stir in the spinach and cook, adjusting the heat if necessary, until the leaves are bright green and just beginning to wilt, about 30 seconds. Set the filling aside to cool slightly.
To make the sauce, combine the remaining garlic and olive oil in a Dutch oven, add the chile flakes if using and stir to combine. Place the pot over medium-high heat and cook, stirring occasionally at first then more frequently as the oil starts to sizzle to prevent the garlic from burning, until the garlic starts to stick to the edge of the spoon and is just beginning to turn a very pale straw color, 2 to 3 minutes. Stir in the reserved drained tomatoes plus any accumulated juices, 1 cup water, 1/2 teaspoon salt and 1/2 teaspoon black pepper and cook, stirring frequently, until the mixture just begins to come together and thicken, about 3 minutes. Remove from the heat.
Fold the feta and basil into the couscous filling. Fill a pepper with about 3/4 cup of the filling, scooping it in loosely and shaking the pepper to level the filling rather than packing it down. Nestle the filled pepper in the sauce in the pot, then repeat with the remaining peppers, propping them up against each other and the sides of the pot for stability during baking.
Cover the pot and bake until the peppers are tender but not mushy and the sauce is bubbling, 45 to 60 minutes. Check after 45 minutes to see if the peppers are tender but not soft or they will be overcooked and mushy. Let rest for at least 15 minutes before serving. Serve hot, warm or at room temperature with a generous scoop of the tomato sauce.
CHILE RELLENO STUFFED PEPPERS
This comes from Molly Watson, a Local Foods Expert for The Spruce. Molly wrote, “Stuffed peppers don't have to be bland and boring, these chile relleno-inspired peppers are full of tons of flavor. The zesty and satisfying filling of spicy chorizo, diced zucchini, poblano chile, and potatoes gets a creamy edge from queso fresco. The topping of melted and browned jack cheese ain't too shabby either.
“Note that the potatoes and cheese add a bit of filling power, while the peppers, zucchini, and aromatics mean you're getting a decent dose of veggies in the mix. Rice and beans on the side are tasty and round out these peppers nicely, but simply a few tortillas or some bread fills out the meal too. You might also like these Baked Chiles Rellenos.”
Prep Time: 20 minutes; Cook Time: 60 minutes; Total Time: 80 minutes; Yield: 4 servings
To view this online, click here.
Ingredients
4 green bell peppers
1 tablespoon olive oil, divided
1 small red onion
1/2 teaspoon salt
2 links Mexican chorizo (the kind in casings like bratwurst or Italian sausages)
2 Russett potatoes
1 zucchini
1 poblano chile
2 cloves garlic
6 ounces queso fresco*
3 ounces Monterey jack cheese
1/2 cup loosely packed cilantro leaves
Directions
Preheat an oven to 375F.
Rinse the peppers clean and pat them dry. Use a sharp knife to cut out and remove the stems. Cut the peppers in half lengthwise; cut out and discard any white-ish parts from inside, and discard any seeds clinging to the sides.
Lightly grease a large baking dish using about a teaspoon of the olive oil, lay the peppers inside in a single layer, and set aside.
Peel and finely chop the onion. Heat the remaining 2 teaspoons of oil in a large frying pan over medium heat, add the onion and salt and cook, stirring frequently, until the onion is softened, about 3 minutes.
Remove the chorizo from its casings and add it to the onion. Continue to cook, stirring frequently and breaking up the chorizo into small bits as it cooks.
Meanwhile, peel and chop the potatoes. Add the to the pan, cover and cook, stirring occasionally to keep it from sticking, until the potato is tender, about 10 minutes.
While the potato cooks, chop the zucchini and chile and add them to the mixture for the last 5 minutes of the potato cooking time.
While that all cooks, peel and mince the garlic. Add it to the mixture and cook, stirring, until fragrant, 1 to 2 minutes.
Transfer the mixture to a bowl. Crumble in the queso fresco and toss to combine. Divide the mixture between the 8 peppers halves.
Cover the dish with foil and bake for 20 minutes. While they bake, grate the jack cheese. Uncover the pan sprinkle it on top of the stuffed peppers, and bake until bubbling and browned.
Serve hot, garnished with cilantro, if you like.
Make Ahead Tip: Make the peppers up through step 9 the day or morning before, cover and chill until ready to bake.
*Queso fresco means "fresh cheese" and is a softly firm milky cheese common in Mexican cooking. Look for it in the dairy case with other cheese. It crumbles easily into creamy chunks. If you can't find it, ricotta is frequently mentioned as a suitable substitute, although won't look as nice, or make the bit of effort and drain cottage cheese (just put it in a sieve or fine colander for about ten minutes) to dry it out a bit—it works great!
CHEESE AND RICE STUFFED PEPPERS
Recipe Yield: Yield: 4 servings
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/cheese-and-rice-stuffed-peppers.
Ingredients
4 medium green bell peppers
2 cups cooked rice
1 cup (4 ounces) shredded reduced-fat Cheddar cheese
2 tablespoons chopped fresh parsley
1/2 teaspoon salt
1/8 teaspoon freshly ground pepper
Directions
Preheat the oven to 300 degrees F.
Slice off the tops of the peppers. Wash the peppers and remove the cores and seeds. Stand the pepper cups upright in a saucepan containing 1/2 cup boiling water. Cover tightly and allow steam 5 minutes. Remove and drain.
In a large bowl, mix together the rice, cheese parsley, salt, and ground pepper. Divide the mixture and stuff each pepper.
Stand the peppers in a loaf pan or cupcake tins. Bake for about 15 minutes, until the filling is hot and the cheese melts.
Nutritional Information Per Serving: Calories: 222; Fat: 4 g; Sodium: 455 mg; Cholesterol: 15 mg; Protein: 12 g; Carbohydrates: 31 g
Diabetic Exchanges: 1-1/2 Starch, 2 Vegetable, 1 Lean Meat
VEGETARIAN STUFFED PEPPERS
This comes from Ready Set Eat, and begins, “A heart healthy recipe for stuffed peppers filled with brown rice, vegetables and cheese for a Mexican flavor influence.”
Prep Time: 25 minutes; Total Time: 45 minutes; Servings: 4; Number of ingredients: 8.
To view this online (and to check out more recipes), go to https://www.readyseteat.com/recipes-Vegetarian-Stuffed-Peppers-7419.
Ingredients
PAM® Original No-Stick Cooking Spray
2 large green or red bell peppers
1/2 cup instant brown rice, uncooked
1/2 teaspoon ground cumin
1/4 teaspoon garlic salt
1 can (10 oz each) Ro*Tel® Original Diced Tomatoes & Green Chilies-No Salt Added, drained
1-1/2 cups frozen Southwest mixed vegetables (corn, black beans, red peppers)
1 can (8 oz each) Hunt's® Tomato Sauce, divided
1/3 cup shredded sharp Cheddar cheese
Directions
Preheat oven to 400°F. Spray 8x8-inch glass baking dish with cooking spray. Cut bell peppers lengthwise through stem into halves. Remove and discard seeds and membranes. Place peppers, cut-side down, in dish. Bake 15 minutes or until tender.
Meanwhile, prepare rice according to package directions, adding cumin and garlic salt. Add drained tomatoes, mixed vegetables and half of tomato sauce to cooked rice; stir to combine. Divide rice mixture and place inside peppers. Top with remaining tomato sauce; sprinkle with cheese.
Cover dish with aluminum foil. Bake 20 minutes or until peppers are hot and cheese melts.
BLACK BEAN, CORN AND QUINOA STUFFED PEPPERS
This comes from Tablespoon.com, and begins, “Easy to make stuffed peppers, packed with protein-rich quinoa and plenty of Mexican flavors.”
To view this online, click here.
Prep Time: 10 minutes; Total Time: 60 minutes; Servings: 8
Ingredients
1 sweet potato, cut into small cubes
1 teaspoon chili powder
1 teaspoon cumin
4 tablespoons extra-virgin olive oil, divided
1/2 red onion, diced
1 jalapeño, seeded and diced
3 cloves garlic, minced
1 packet (8 oz) Old El Paso™ Black Beans, drained
1 package (12 oz) frozen corn
1/2 cup uncooked quinoa
2 tablespoons fresh lime juice
1/2 cup fresh cilantro leaves
4 red bell peppers, sliced lengthwise and seeds removed
2 cups shredded cheddar
1 scallion, finely diced (for garnish)
2 pinches coarse salt and freshly ground pepper
Directions
Preheat oven to 400°F. Arrange the diced potatoes on a rimmed baking sheet. Drizzle with 2 tablespoons oil and sprinkle with cumin, chili powder and a good pinch of salt and pepper. Toss and roast for 20 minutes. Once roasted, lower the heat to 375°F.
Cook the quinoa in boiling water until they pop into little spirals, about 15 minutes. Drain.
Heat the remaining 2 tablespoons oil in a large skillet over medium-high. Add the onions and sauté until they start to soften, about 4 minutes. Add the jalapeno and garlic; sauté another minute, until fragrant.
Add the black beans and frozen corn; cook for 5 minutes, until warmed. Add the roasted sweet potatoes, cooked quinoa, lime juice, cilantro leaves, and a good pinch of salt and pepper.
Stuff the mixture into each pepper half, and sprinkle the cheese on top. Bake for 30 minutes, or until the peppers have softened, and the cheese is melted and starting to bubble.
Garnish with scallions and serve immediately.
SAMOSA STUFFED PEPPERS
This comes from the March 2014 issue of Vegetarian Times, page 71. It starts off, “The filling for these stuffed peppers tastes a lot like samosas, small Indian turnovers. STORE/SERVE: If making ahead, skip final baking step. Cool stuffed peppers, cover tightly with foil, and refrigerate up to three days or freeze up to three months. Thaw, if necessary, then cover with foil, and finish baking as in step 3.” Serves 8.
To view this online, click here.
4 large red bell peppers, halved
2 Tbs. vegetable oil
1 large onion, chopped (2 cups)
4 tsp. curry powder
1 Tbs. garam masala
2 tsp. grated fresh ginger
1 cup basmati rice
1/4 cup red lentils, rinsed and drained
1/2 tsp. salt
1 1/2 cups cooked chickpeas or 1 15-oz. can chickpeas, rinsed and drained
2 large carrots, finely diced (1 cup)
1 cup green beans, coarsely chopped
1/2 cup raisins or dried currants, optional
1/2 cup unsalted peanuts or cashews, coarsely chopped
Preheat oven to 350°F. Place halved bell peppers cut side down in two large baking dishes. Cover with foil, and bake 25 minutes, or until peppers begin to soften.
Heat oil in large saucepan over medium heat. Add onion, and sauté 3 to 5 minutes. Add curry powder, garam masala, and ginger, and cook 1 minute. Stir in rice, lentils, salt, and 4 cups water. Add chickpeas, carrots, green beans, and raisins (if using). Cover, and bring to a boil. Reduce heat to medium-low, and simmer 15 minutes, or until most of liquid is absorbed, stirring once or twice. Remove rice mixture from heat, stir in peanuts, and season with salt, if desired.
Flip bell pepper halves. Fill each with 3/4 cup rice mixture. Re-cover baking dishes, and bake 15 minutes. Uncover, and bake 5 to 10 minutes more.
nutritional information Per Stuffed pepper: Calories: 288; Protein: 10 g; Total Fat: 10 g; Saturated Fat: 1 g; Carbohydrates: 42 g; Cholesterol: 0 mg; Sodium: 241 mg; Fiber: 8 g; Sugar: 8 g; Vegan; Gluten-Free
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