LF - med bell pepper rolls

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xpost: elf, veg

 

a little extra effort for lunch or first course

 

 

* Exported from MasterCook *

 

Mediterranean Style Bell Pepper Rolls

 

Recipe By :Cole's Home Library Cookbooks

Serving Size : 4 Preparation Time :0:00

Categories : 2002-07-28 Side Dishes

Vegetables

 

Amount Measure Ingredient -- Preparation Method

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

6 medium yellow bell peppers -- see directions

1 medium yellow onion -- finely chopped

1 garlic clove -- crushed

8 ounces asparagus -- trimmed, finely chopped

1/3 cup pitted black olives -- coarsely chopped

1/4 cup crumbled low-fat feta cheese

3 tablespoons pumpkin seeds -- toasted, finely chopped

1/2 cup oil-free French dressing

2 cups fresh spinach leaves -- for accompaniment

 

Halve bell peppers, remove and dicard seeds and membranes. Roast the peppers

under broiler or in oven at 500F, skin-side up, until skin blisters and

blackens. Cover bell pepper halves in plastic or paper for 5 minutes; peel away

skin.

 

Meanwhile, heat oiled medium pan; cook onion and garlic until onion softens. Add

asparagus and olives; cook, stirring, until asparagus is tender. Transfer

asparagus mixture to large bowl; stir in cheese and pumpkin seed. Divide

asparagus mixture among bell pepper halves, roll peppers around filling; place

seam-side down on serving plates; drizzle with dressing. Serve with baby spinach

leaves, if desired.

 

Per serving 5.9g fat; 4.6g fiber; 140 cal (excluding spinach).

 

[idea: cut the tops and bottoms from peppers; finely dice and add to the

filling. Cut the peppers in half lengthwise to create 12 pieces. Roast, peel.

Fill and roll up along the longest dimension. Serve 3 pieces each as salad or

side dish.-PatH 2002-07-28]

 

Source:

" Low-Fat Meals in Minutes "

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Per Serving (excluding unknown items): 173 Calories; 6g Fat (28.3% calories from

fat); 6g Protein; 26g Carbohydrate; 4g Dietary Fiber; 3mg Cholesterol; 456mg

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

1/2 Other Carbohydrates.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 4235 3407