stuffed peppers (300x225)

Recipe: Couscous-Stuffed Peppers with Basil Sauce

This recipe makes a delicious, meatless dinner with lots of nutrient-packed vegetables.

Makes: 4 stuffed peppers -- Prep Time: 20 minutes  -- Cook Time: 45 minutes

Ingredients

Filling

  • 1 cup low-sodium chicken broth
  • 2 teaspoons ground cumin
  • ¾ cup whole wheat couscous
  • 1 can no salt added garbanzo beans, rinsed and drained
  • ¼ cup dried currants
  • 2 packed cups spinach leaves, chopped
  • ½ cup (fat free) crumbled feta cheese
  • 2 Tablespoons olive oil
  • Black pepper, to taste
  • 2 green bell peppers
  • 1 red bell pepper
  • 1 yellow bell pepper

Sauce

  • 1 packed cup fresh basil, chopped
  • ½ cup fat free plain Greek yogurt
  • 2 Tablespoons olive oil
  • 1 tablespoon water
  • 1 garlic clove, coarsely chopped
  • 2 teaspoons lemon juice
  • ¼ teaspoon sugar
  • ¼ teaspoon black pepper

 

Directions

Put an oven rack in the center of the oven. Preheat oven to 400˚F.

Filling: In a medium saucepan, bring chicken stock and cumin to a boil over medium-high heat. Remove the pan from the heat and stir in the couscous. Cover the pan until the couscous is tender and all of the liquid has been absorbed, about 6 minutes. Put the couscous in a large bowl and add the garbanzo beans, currants, spinach, feta, and 1/8 cup olive oil. Season with pepper, to taste. Stir until all ingredients are combined.

Slice the tops off the peppers and remove the ribs and seeds. Stuff the peppers with the filing and drizzle the tops with olive oil. Put the peppers in a square baking dish. Fill the baking dish with ¾ inch water. Bake until the filling is golden and the peppers are cooked through, about 45 minutes. Note: if the filling begins to brown too quickly, cover the pan with foil.

Sauce: In a blender or food processor, combine the basil/spinach, Greek yogurt or sour cream, olive oil, water, garlic, lemon juice, sugar, and pepper. Blend until smooth.

Remove the peppers from the oven and arrange on plates. Spoon the sauce around the peppers and serve.

Nutrition Information (per 1 stuffed pepper): 485 calories, 21 g total fat, 5 g saturated fat, 59 g total carbohydrate, 10 g dietary fiber, 370 mg sodium, 870 mg potassium, 286 mg phosphorus, 19 g protein.

Modified from recipe by Giada De Laurentiis. Website: http://www.foodnetwork.com/recipes/giada-de-laurentiis/couscous-stuffed-peppers-with-basil-sauce-recipe.html