peppers stuffed with orzo and chickpea -x-

[Guest guest]

It's been awhile since i made this: all i remember is Bob wanting to add

raisins.I didn't write down our reaction on this one.

The pepper is softened in the microwave then the peppers are conventional

oven-dried

 

xpost - vegRec and Eat-LowFat

 

 

* Exported from MasterCook *

 

Chickpea And Orzo Stuffed Bell Pepper (Mw)

 

Recipe By :Hanneman 1997

Serving Size : 2 Preparation Time :0:00

Categories : Microwave Pantry Cooking

Vegetable Dishes

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 red bell peppers for stuffing -- see note

1 cup cooked orzo pasta

1 cup cooked garbanzo beans -- rinsed

3/4 cup Italian stewed tomatoes -- chopped

1 ounce onion -- finely chopped

chopped fresh basil -- divided use

1/2 teaspoon olive oil

pepper -- to taste

1 small zucchini -- finely grated

1 small carrot -- finely grated

1/4 cup raisins (optional)

2 tablespoons dry bread crumbs or cracker meal

balsamic vinegar (optional)

 

Prepare the bell peppers for stuffing: see directions in the notes. Set upright

in a small microwave-proof casserole.

 

To cook the orzo, bring 2 quarts water to a boil. Add orzo and cook for 7 to 9

minutes (or as directed). Drain, rinse with cold water, and reserve.

 

Meanwhile, combine the beans, tomatoes, onions, oil and half the basil in a

medium-sized saucepan. Bring to a boil; reduce heat and simmer until the onions

are tender and sweet. Add pepper to taste.

 

Preheat oven to 400F.

 

Combine the sauce with the cooked orzo, grated zucchini and carrot. Add raisins,

if using. Spoon the filling into the bell peppers (some filling may spill over

into casserole). Cover; vent cover. Microwave on high for 6 mins, turning the

pan twice.

Remove pan from microwave. Remove cover. Sprinkle with crumbs and baked in the

conventional oven until crumbs are lightly browned and the peppers are heated

through.

May be served with a splash of balsamic vinegar, fig vinaigrette, or

Worchestershire sauce.

 

 

- - - - - - - - - - - - - - - - - - -

 

Per serving: 576 Calories (kcal); 5g Total Fat; (8% calories from fat); 22g

Protein; 112g Carbohydrate; 0mg Cholesterol; 113mg Sodium

Food Exchanges: 6 Grain(Starch); 1/2 Lean Meat; 3 1/2 Vegetable; 0 Fruit; 1 Fat;

0 Other Carbohydrates

 

Serving Ideas : Light salad of lettuce and fruit, such as canned pears.

 

NOTES : Sweet bell peppers are excellent for stuffing. Cut off the top and spoon

out the seeds and the ribs before stuffing. May be frozen for 15-20 minutes, so

the vegetables don't tear when stuffing. These peppers are partially cooked in

the microwave and finished in the oven. Each: 576 cals, 8% cff, 5g fat, 11g

fiber.

Nutr. Assoc. : 1106 4318 0 213 0 0 0 0 0 0 2130706543 3166 2130706543

 

 

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