Wednesday, April 19, 2017

Moroccan-Style Stuffed Peppers day3


  • 1 8- to 10-ounce bag microwavable brown rice or 1⅔ cups cooked brown rice
  • 4 medium-to-large bell peppers, tops cut off and seeded
  • 1 pound lean (90% or leaner) ground beef
  • 4 cloves garlic, minced
  • ½ cup currants
  • 2 teaspoons ground cumin
  • 1 teaspoon ground cinnamon
  • 2½ cups low-sodium vegetable juice, such as V8, divided
  • ¼ cup chopped fresh mint, plus more for garnish
  • 1 teaspoon freshly grated orange zest
  • ¾ teaspoon salt
  • ¼ teaspoon freshly ground pepper
  • Heat rice according to package directions. (If using cooked rice, skip to Step 2.)
  • Place peppers upside-down in a microwave-safe round casserole dish just large enough to fit them. Add ½ inch water to the dish and cover with a lid or inverted dinner plate. Microwave on High until the peppers are tender but still hold their shape, 3 to 6 minutes. Drain the water and turn the peppers right-side up.
  • Meanwhile, cook beef and garlic in a large nonstick skillet over medium-high heat, breaking up the beef with a wooden spoon, until no longer pink, 4 to 6 minutes. Stir in currants, cumin and cinnamon; cook for 1 minute. Stir in the rice and cook for 30 seconds more. Remove from the heat and stir in ½ cup vegetable juice, cup mint, orange zest, salt and pepper.
  • Spoon the beef mixture into the peppers. Pour the remaining 2 cups vegetable juice into the dish and cover. Microwave on High until the juice and filling are hot, 2 to 3 minutes. Serve the peppers with the sauce; garnish with mint, if desired.
    • Per serving: 401 calories; 11 g fat(4 g sat); 7 g fiber; 48 g carbohydrates; 27 g protein; 73 mcg folate; 72 mg cholesterol; 22 g sugars; 0 g added sugars; 5,236 IU vitamin A; 200 mg vitamin C; 86 mg calcium; 5 mg iron; 591 mg sodium; 1,304 mg potassium
    • Nutrition Bonus: Vitamin C (333% daily value), Vitamin A (105% dv), Iron (28% dv)
    • Carbohydrate Servings: 3
    • Exchanges: 1½ starch, 1 fruit, 2 vegetables, 4 lean meat
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