rice and lentil stuffed bell pepper (7pts)

[Guest guest]

this was good. and the sauce made it special.

 

 

* Exported from MasterCook *

 

Rice and Lentil Stuffed Bell Pepper (7pts)

 

Recipe By :KP Slimmer Meals Cookbook, Hanneman 2001-11

Serving Size : 2 Preparation Time :0:00

Categories : Main Dishes Vegetarian

 

Amount Measure Ingredient -- Preparation Method

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

olive oil spray

1 teaspoon olive oil

1/2 cup chopped leek

1/4 cup chopped onion

salt and black pepper

1/2 cup long-grain brown rice -- soaked and rinsed

1 small garlic clove -- minced

1/4 cup red lentils -- well rinsed

1/3 cup chopped leafy celery

3/4 cup chopped stewed tomatoes -- with juice

2 tablespoons dried herbs -- triple if using fresh herbs

(combination of dill, parsley, leaf fenugreek or

tarragon)

1/2 teaspoon Western Spice Blend (recipe or chili powder) -- may

double

1 3/4 cups water

1/4 cup corn kernels or diced yellow bell pepper (optional) --

thawed or canned

2 5-oz green bell peppers

CREAMY TOMATO SAUCE:

4 tablespoons nonfat plain yogurt -- mixed with

1 teaspoon sun-dried tomato pesto

 

Heat oil in a sprayed 2-quart saucepan. Saute onion and leek seasoned with a

pinch of salt and pepper. When translucent and aromatic, add rinsed rice and

garlic. Saute, stirring to coat the rice for about 2 minutes. Add lentils,

celery, stewed tomatoes with juice, herbs and a western spice blend to taste.

Add water. Bring to a boil; boil 1 minute. Cover; reduce heat and simmer

undisturbed for 20 minutes or until rice is tender. Add the corn kernels if

using (for color). Stir; taste and adjust seasonings. Set aside, uncovered, to

cool.

 

SOFTEN THE PEPPERS: Bring a soup pot full of water to a boil. Add a pinch of

salt. Slice off the top of each pepper. Carefully remove the stem from the top.

Core the pepper. Put the peppers and tops into the boiling water. Bring to a

boil. Reduce heat to maintain a steady but gentle boil for 7 minutes. Do not

boil so that the peel of the pepper blisters and breaks. Remove and refresh in

ice water. Drain.

 

Preheat oven to 400F. Stand peppers upright in a sprayed casserole or loaf pan.

Fill with the rice mixture. Place the pepper's top on as a lid. Bake, covered

with a foil tent for 15 minutes. Remove foil continue to bake until peppers are

tender about 10 additional minutes. Serve with sauce on the side.

 

7 WW POINTS EACH PEPPER 384 Calories; 5g Fat (11.7% calories from fat); 15g

Protein; 73g Carbohydrate; 13g Dietary Fiber

 

TIP - Precooking the pepper reduces some of the discomfort people get from bell

peppers.

 

TIP - We can shave some of the cooking time if we soak the brown rice. Rinse the

rice well in warm tap water. Soak it in cool or tepid water for 20 minutes.

Rinse and drain well.

 

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

 

Per Serving (excluding unknown items): 384 Calories; 5g Fat (11.7% calories from

fat); 15g Protein; 73g Carbohydrate; 13g Dietary Fiber; 1mg Cholesterol; 113mg

Sodium. Exchanges: 3 1/2 Grain(Starch); 1/2 Lean Meat; 3 1/2 Vegetable; 0

Non-Fat Milk; 1 Fat.

 

NOTES : Similar to but not the same as the traditional stuffed pepper, these

have lentils instead of meat and a teasing flavor of herbs and spices. The sauce

fills in any gaps of flavor that the stuffed peppers missed. Very good. This

would reheat well.

contact www.home.earthlink.net/~kitpath 2001-11/18

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 902518 213 1036 0 2614 0 2130706543 0 0 0 0

 

 

 

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