Wednesday, September 21, 2011

Bulgur Stuffed Red Peppers

If you've been overdoing it on the heavy fare served by chain restaurants such as Olive Garden or Outback, the vegetarian entree I prepared tonight might help get your diet back on track. These stuffed peppers are low-fat, under 200 calories a serving, and filled with vitamins and fiber.


*2 red bell peppers
*1/3 cup chicken broth
*1/3 cup bulgur wheat
*1 tablespoon olive oil
*1 small onion, finely chopped
*1 clove garlic, minced
*1 large carrot, finely chopped
*1/2 cup parsley, minced
*1 egg, beaten
*1/4 teaspoon black pepper, freshly ground
*Non-stick cooking spray
*8 tablespoons tomato sauce
*4 tablespoons shredded Parmesan


*Preheat oven to 375°F. C
*Cut red peppers in half through stem end. Remove seeds and cut out ribs.
*Bring chicken broth to boil in medium saucepan; add bulgur. Remove from heat. Cover and let stand until bulgur is tender, about 5 minutes.
*Heat 1 tablespoon oil in large skillet over medium-high heat.
*Add chopped onion, garlic, carrot, and parsley; sauté until tender, about 15 minutes.
*Spray skin side of pepper halves with non-stick spray and place skin side down in baking dish.
*Combine vegetables, bulgur, egg, and pepper.
*Divide bulgur mixture among pepper halves.
*Cover pan with foil and bake for 1 hour and 15 minutes.
Remove foil and top each half with 2 tablespoons of tomato sauce.
*Sprinkle with cheese.
*Broil for 5 minutes until cheese is melted.

Preheat oven to 425°F. Bake stuffed peppers until heated through, about 25 minutes (or 30 minutes if chilled); serve.

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