Couscous-Stuffed Peppers

Couscous-Stuffed Peppers

Ingredients

4 red, yellow, or green bell peppers, halved lengthwise and seeded
12 pound lean ground beef
12 cup chopped onion
1 can (15 ounces) black beans, rinsed and drained
1 can (14.5 ounces) petite diced tomatoes
12 cup water
1 teaspoon Italian herb seasoning
12 teaspoon Cajun/Creole seasoning
1 cup whole wheat or original couscous
4 ounces (1 cup) shredded mozzarella cheese

Directions

Place peppers cut-side up in 9 x 13-inch baking dish; pour 14 cup water into pan. Cover and bake in 375°F. oven until crisp-tender, about 20 minutes; drain well

Meanwhile, heat large nonstick skillet over medium-high heat. Crumble ground beef into skillet. Add onion; cook stirring occasionally until onion wilts, about 2 to 3 minutes. Drain off any fat. Stir in beans, tomatoes, the 12 cup water, and seasonings; bring to a boil. Remove from heat; stir in couscous. Cover and let stand 5 minutes.

Fluff couscous mixture with fork; spoon into partially baked pepper halves. Cover tightly and bake in 375°F. oven for 25 to 30 minutes. Top peppers with cheese. Bake uncovered until cheese in melted, about 5 minutes.

Tips

Here's a healthy idea: Make these stuffed peppers meatless! Omit the ground beef in this recipe and add an extra can of rinsed and drained beans. Beans are a cholesterol-free source of lean protein. One-half cup of cooked beans equals the protein of one ounce of meat, fish, or poultry.

Servings: 4
Serving Size: Per Serving

Per Serving
Calories: 506
Cholesterol: 45 mg
Fat: 10 g
Sodium: 779 mg
Carbohydrates: 74 g
Fiber: 17 g