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Quinoa-Stuffed Peppers

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Quinoa-Stuffed Peppers
  • Prep Time 25 min
  • Total Time 2 hr 10 min
  • Servings 4
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Move over meat! Stuffing with quinoa helps you sneak in a whole grain. From Prevention® Healthy Cooking.

Ingredients

1/3
cup slivered almonds
1 1/2
cups water
1/4
teaspoon salt
3/4
cup uncooked quinoa
4
large red, green or yellow bell peppers
1
teaspoon olive oil
1
medium onion, chopped
2
large cloves garlic, finely chopped
1
package (10 oz) fresh spinach, tough stems removed, torn into large pieces
1/2
cup crumbled feta cheese
1/4
cup dried currants or raisins
1
can (14.5 oz) Muir Glen™ organic diced tomatoes
2
tablespoons tomato paste
1/4
teaspoon dried Italian seasoning

Directions

  • 1 Heat oven to 375°F.
  • 2 In small nonstick skillet, toast almonds over medium heat, stirring often, 3 to 4 minutes or until lightly toasted. Tip onto a plate and let cool.
  • 3 In 2-quart saucepan, heat water and salt to boiling. Place quinoa in a fine-mesh strainer; rinse under cold running water 2 minutes. Stir quinoa into boiling water. Reduce heat; cover and simmer 20 minutes or until water is absorbed and quinoa is tender. Uncover and set aside.
  • 4 Fill 5-quart saucepan or Dutch oven half full with water; heat to boiling. Cut off and reserve tops of peppers. Remove seeds and ribs. Add peppers and tops to boiling water; cook 5 minutes. Drain.
  • 5 In same saucepan, heat oil over medium heat. Add onion; cook and stir 6 minutes or until onions are golden brown. Stir in garlic. Remove 2 tablespoons of onion mixture; set aside.
  • 6 Add spinach to saucepan; cook and stir 2 to 3 minutes or until wilted and any water evaporates. Remove saucepan from heat. Stir feta, currants, almonds and quinoa into spinach mixture. Arrange peppers in shallow baking dish. Spoon stuffing into peppers, mounding to fill; replace tops. Add 1/2 inch of water to the baking dish. Cover loosely with foil. Bake 40 to 45 minutes or until peppers are tender.
  • 7 Meanwhile, in 2-quart saucepan, stir together tomatoes (with juice), tomato paste, Italian seasoning and the reserved 2 tablespoons onion mixture. Heat to boiling. Reduce heat; cover and simmer 30 minutes or until thickened. Spoon sauce onto plates; top with peppers.
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Tips  

Bell peppers, regardless of their color, provide vitamin C, also called ascorbic acid. Choosing vitamin C-rich foods keeps gums and blood vessels healthy.

The Sugar Solution Cookbook (2006) p. 322

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
370
(
Calories from Fat
110
)
Daily Value
Total Fat
12g
18%
(
Saturated Fat
3 1/2g
18%
,
Trans Fat
0g
)
Cholesterol
15mg
6%
Sodium
640mg
27%
Potassium
1450mg
41%
Total Carbohydrate
52g
17%
(
Dietary Fiber
10g
41%
,
Sugars
21g
)
Protein
14g
Daily Value*:
Vitamin A
240%
240%
Vitamin C
200%
200%
Calcium
25%
25%
Iron
45%
45%
Exchanges:
2 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 1 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
3 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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