Moroccan-Style Stuffed Peppers day3

Ingredients 

• 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
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• 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
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• 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.
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  • 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