VitC: barley stuffed peppers

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Bell peppers are loaded with vitamin C. Just one pepper of any color meets the

daily recommendation of vitamin C for adults (60 milligrams a day): VITAMIN C in

1 medium bell pepper Yellow 341mg; Red 141mg; Green 66mg.

 

 

 

* Exported from MasterCook *

 

Barley Stuffed Peppers

 

Recipe By :Evelyn Tribole 2000

Serving Size : 6 Preparation Time :0:00

Categories : New Import

 

Amount Measure Ingredient -- Preparation Method

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

2 2/3 cups defatted low-sodium broth -- (chicken or vegetable)

1 cup pearl barley

6 bell pepper (any color)

1 large onion -- chopped

3 carrots -- finely chopped or shredded

2 celery ribs -- finely chopped

1/2 teaspoon salt

2 tablespoons chopped flat-leaf parsley

1 cup shredded reduced fat Cheddar cheese

 

1. In a 3 quart saucepan over medium high heat, bring the broth and barley to a

boil. Reduce the heat to low, cover, and cook for 40 minutes, or until the

liquid is absorbed. Preheat the oven to 375F Lightly coat a 13 " x 9 " baking dish

with nonstick spray

 

2. Slice off the top stem ends from the peppers and scrape out the seeds and

membranes, keeping the peppers intact.

 

3. Bring a large stockpot of water to a boil over high heat. Submerge the

peppers in the water and cook for 3 minutes, just to soften. Lift from the water

with tongs and drain, inverted, on paper towels.

 

4. Coat a large nonstick skillet with nonstick spray and warm over medium high

heat. Add the onion, carrots, and celery and cook, stirring occasionally, for 5

minutes, or until tender. Remove from the heat. Stir in the salt, parsley barley

and all but 6 tablespoons of the cheese. Spoon into the peppers, filling each

evenly Top each with 1 tablespoon of the remaining cheese.

 

5. Place the peppers in the prepared baking dish, standing them shoulder to

shoulder. Bake for 10 minutes, or just until the cheese melts. Serve

immediately.

 

TIP - To keep the peppers upright, slice a small piece off the bottom of each

pepper before stuffing.

 

TIP - Pearl barley has had the bran removed and the grain steamed and polished.

This is a common type of barley that is widely available in the grain aisles of

supermarkets.

 

REDUCING CALORIES, FAT, CHOLESTEROL, SODIUM:

* Eliminating the oil for cooking the onion

* Using reduced fat cheese, and less of it

* Using fat free chicken broth

 

TIP - Bell peppers are loaded with vitamin C. Just one pepper of any color meets

the daily recommendation of vitamin C for adults (60 milligrams a day): VITAMIN

C in 1 medium bell pepper Yellow 341mg; Red 141mg; Green 66mg. SNACK on crispy

fresh Bell Pepper or cook them in soups, stews, and casseroles. Roasted red and

yellow peppers are sweet and smoky tasting -- just the thing to jazz up a salad,

pasta dish, or sandwich.

 

Source:

" More Healthy Homestyle Cooking [iSBN 1579541178] "

Copyright:

" Rodale Press/Prevention "

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Per Serving (excluding unknown items): 216 Calories; 2g Fat (9.9% calories from

fat); 10g Protein; 41g Carbohydrate; 9g Dietary Fiber; 4mg Cholesterol; 768mg

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

 

NOTES : " Barley is right up there with potatoes on my comfort food scale. It has

such a filling, satisfying taste and texture, especially in this dish. Be sure

to boil the peppers for a few minutes so that they will cook thoroughly when

baked with the stuffing. " -Evelyn

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0