HEALTHY VEGETABLE AND COUSCOUS STUFFED PEPPERS
This dish looks particularly vibrant when you use a combination of sweet yellow, red and orange bell peppers. Pick the largest ones you can find, with the flattest, most stable bottoms so they remain standing once they're stuffed and baked in the tomato sauce. These peppers are delicious hot out of the oven or served Mediterranean-style at room temperature.
Provided by Food Network Kitchen
Categories main-dish
Time 2h
Yield 4 to 6 servings
Number Of Ingredients 13
Steps:
- Preheat the oven to 375 degrees F.
- Cut off the very tops of the peppers. Remove and discard the ribs and seeds and set the peppers aside.
- Drain the tomatoes in a colander set over a medium bowl. Reserve the juice and set the tomatoes aside over a plate to catch any residual juices. Stir the couscous, oregano, 1 teaspoon salt and 1/2 teaspoon black pepper into the tomato juice and set aside while preparing the filling.
- Heat 1 tablespoon of the olive oil in a large skillet over medium-high heat. Stir in the onion, zucchini, half the garlic and 1/2 teaspoon salt and cook, stirring frequently, until the vegetables are softened and just beginning to brown, about 3 minutes. Increase the heat to high, stir in the couscous mixture and simmer rapidly, stirring frequently, until the couscous is just al dente and the liquid is beginning to thicken, about 5 minutes. Stir in the spinach and cook, adjusting the heat if necessary, until the leaves are bright green and just beginning to wilt, about 30 seconds. Set the filling aside to cool slightly.
- To make the sauce, combine the remaining garlic and olive oil in a Dutch oven, add the chile flakes if using and stir to combine. Place the pot over medium-high heat and cook, stirring occasionally at first then more frequently as the oil starts to sizzle to prevent the garlic from burning, until the garlic starts to stick to the edge of the spoon and is just beginning to turn a very pale straw color, 2 to 3 minutes. Stir in the reserved drained tomatoes plus any accumulated juices, 1 cup water, 1/2 teaspoon salt and 1/2 teaspoon black pepper and cook, stirring frequently, until the mixture just begins to come together and thicken, about 3 minutes. Remove from the heat.
- Fold the feta and basil into the couscous filling. Fill a pepper with about 3/4 cup of the filling, scooping it in loosely and shaking the pepper to level the filling rather than packing it down. Nestle the filled pepper in the sauce in the pot, then repeat with the remaining peppers, propping them up against each other and the sides of the pot for stability during baking.
- Cover the pot and bake until the peppers are tender but not mushy and the sauce is bubbling, 45 to 60 minutes. Check after 45 minutes to see if the peppers are tender but not soft or they will be overcooked and mushy. Let rest for at least 15 minutes before serving. Serve hot, warm or at room temperature with a generous scoop of the tomato sauce.
STUFFED YELLOW PEPPERS WITH ISRAELI COUSCOUS AND PESTO
The large spherical couscous that we know as Israeli couscous actually has its origins in North Africa, where it is called muhamma. In Middle Eastern markets, you may find it labeled maghribiyya.
Provided by Martha Rose Shulman
Categories dinner, weekday, main course
Time 1h15m
Yield Serves six
Number Of Ingredients 10
Steps:
- Heat one tablespoon of the olive oil over medium-high heat in a medium saucepan. Add the couscous. Stir until the couscous begins to color and smell toasty. Add 2 cups water and salt to taste. Bring to a boil. Reduce the heat, cover and simmer 15 minutes or until the couscous is tender. Drain.
- Turn on a blender or a food processor fitted with the steel blade. Drop in the garlic. When it is chopped and adhering to the sides of the blender jar or food processor bowl, stop the machine and scrape down the sides. Add the basil leaves and salt to taste. Turn on the machine, and add the remaining olive oil. Process until smooth. Add the cheese, and blend until incorporated.
- Preheat the oven to 350 degrees. Oil a lidded casserole large enough to accommodate all of the peppers. Combine the couscous and pesto. Stir together. Taste and adjust seasonings, adding salt and pepper to taste. Fill the halved peppers with this mixture, and arrange in the casserole. Pour the tomato sauce or purée into the dish. Cover and bake 45 minutes to an hour until the peppers are soft but still hold their shape. Remove from the heat, and serve hot or at room temperature, with some of the tomato sauce spooned over the top. Garnish with basil leaves.
Nutrition Facts : @context http, Calories 281, UnsaturatedFat 10 grams, Carbohydrate 35 grams, Fat 13 grams, Fiber 4 grams, Protein 8 grams, SaturatedFat 2 grams, Sodium 521 milligrams, Sugar 4 grams
COUSCOUS AND FETA STUFFED PEPPERS
Steps:
- Preheat oven to 350°F F. Coat a small baking dish with cooking spray. Bring the broth to a boil in a saucepan, add the couscous, cover the pan and remove it from the heat. Meanwhile, bring a large pot of water to a boil. Cut the stems and top half inch off the bell peppers and scoop out the seeds and membranes. Boil trimmed peppers for 5 minutes, then drain them upside down. Heat oil in a nonstick skillet. Add onion, zucchini, yellow squash, fennel seeds, oregano, and salt. Cook, stirring frequently, for 5 minutes or until vegetables are softened. Remove from heat and stir in the tomatoes and chickpeas. Using a fork, scrape the couscous into the skillet and toss with the vegetables. Stir in the crumbled feta. Place peppers upright in the baking dish and fill them with couscous. Bake 15 minutes. Serve immediately.
EASY CHICKEN PESTO STUFFED PEPPERS
On busy weeknights, I don't want to spend more than 30 minutes preparing dinner, nor do I want to wash a towering pile of dishes. This recipe delivers without having to sacrifice flavor! -Olivia Cruz, Greenville, South Carolina
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 6
Steps:
- Cut peppers lengthwise in half; remove stems and seeds. Place peppers on a baking sheet, skin side up. Broil 4 in. from heat until skins blister, about 5 minutes. Reduce oven temperature to 350°., Meanwhile, in a large bowl, combine chicken, rice and pesto. When cool enough to handle, fill peppers with chicken mixture; return to baking sheet. Bake until heated through, about 5 minutes. Sprinkle with cheese; bake until cheese is melted, 3-5 minutes. If desired, sprinkle with basil.
Nutrition Facts : Calories 521 calories, Fat 31g fat (7g saturated fat), Cholesterol 62mg cholesterol, Sodium 865mg sodium, Carbohydrate 33g carbohydrate (7g sugars, Fiber 5g fiber), Protein 25g protein.
SUMMERY STUFFED RED & YELLOW BELL PEPPERS
Make and share this Summery Stuffed Red & Yellow Bell Peppers recipe from Food.com.
Provided by Mirj2338
Categories Grains
Time 21m
Yield 6 serving(s)
Number Of Ingredients 11
Steps:
- Place the couscous and boiling water in a large bowl, cover and let the couscous sit for 15 minutes.
- Fluff the couscous with a fork, then let it cool to room temperature.
- Meanwhile, slice the tops off the whole peppers.
- Core, seed, wash and drain the peppers.
- If necessary, slice a little off the bottoms of the peppers so they will sit on a plate without falling over.
- Combine the diced peppers, scallions, zucchini and cooled couscous in a large mixing bowl.
- In a small bowl, combine the lime juice, olive oil and dill and mix well.
- Pour the dressing over the couscous mixture and toss to coat.
- Spoon one-sixth of the couscous mixture into each cored pepper.
- Cover the peppers with plastic wrap and chill until needed.
Nutrition Facts : Calories 149.7, Fat 5.1, SaturatedFat 0.7, Sodium 9.7, Carbohydrate 23.3, Fiber 3.5, Sugar 3.5, Protein 3.9
STUFFED ROASTED YELLOW PEPPERS OR RED PEPPERS IN TOMATO SAUCE
These roasted yellow peppers are filled with a savory mix of quinoa seasoned with garlic and parsley and tossed with Manchego or Parmesan cheese. The roasted peppers make a nice contrast in color and flavor to the sweet tomato sauce. You'll get plenty of Vitamin C and lycopene from both the peppers and the sauce in this dish.
Provided by Martha Rose Shulman
Categories dinner, easy, lunch, main course, side dish
Time 1h
Yield Serves 4
Number Of Ingredients 8
Steps:
- Roast the peppers over a flame, under a broiler or on a grill until uniformly charred. Place in a plastic bag or a tightly covered bowl and allow to cool. When cool enough to handle, remove all of the charred skin, rinse briefly and pat dry.
- Carefully cut away the stem from the peppers. Cut a slit down the side of each pepper, from the stem end to the bottom. Gently open out and remove the seeds and membranes; tip out the juice. Try to keep the peppers in one piece. Set aside.
- Heat 2 tablespoons of the olive oil over medium heat in a large, nonstick skillet and add the garlic. Cook, stirring, until fragrant, about 1 minute. Stir in the parsley and quinoa and mix together until the quinoa is coated with oil. Remove from the heat and stir in the cheese. Season to taste with salt and pepper.
- Preheat the oven to 350 degrees. Oil a baking dish large enough to accommodate all of the peppers. One at a time, lay a pepper in the dish and fill with the quinoa mixture. I do this by gently opening up the pepper, mounding the filling onto one half, and folding the other half back over the filling, overlapping the edges slightly. Lay the peppers in the dish. Cover the baking dish with foil or a lid and bake the peppers for 20 minutes. Meanwhile, reheat the tomato sauce.
- Ladle the tomato sauce onto serving plates or a serving platter. Top with the stuffed peppers and serve.
Nutrition Facts : @context http, Calories 307, UnsaturatedFat 9 grams, Carbohydrate 36 grams, Fat 15 grams, Fiber 6 grams, Protein 10 grams, SaturatedFat 4 grams, Sodium 896 milligrams, Sugar 6 grams, TransFat 0 grams
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