Raisin-and-Pine Nut Stuffed Peppers

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This recipe conveniently uses the microwave to cook the peppers and heat the sauce, a blend of puréed canned chickpeas and commercial pasta sauce.
4 servings (serving size: 1 stuffed pepper and 1/3 cup sauce)


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2 cups fat-free Italian herb pasta sauce, divided (such as Muir Glen)
3/4 pound ground turkey
1/2 cup uncooked instant rice
1/4 cup raisins
2 tablespoons grated Romano cheese
2 tablespoons pine nuts
1 teaspoon dried basil
1 teaspoon black pepper
1/2 teaspoon salt
1 teaspoon bottled minced garlic
4 large red bell peppers (about 1 1/2 pounds)
1 (15 1/2-ounce) can chickpeas (garbanzo beans), undrained
1 teaspoon olive oil


Combine 1 cup pasta sauce, turkey, and next 8 ingredients (turkey through garlic) in a bowl. Cut the tops off the bell peppers; reserve tops. Discard the seeds and membranes.

Divide turkey mixture evenly among peppers; cover with reserved tops. Place the peppers in an 8-inch square baking dish. Microwave on HIGH for 14 minutes or until tender.

While the peppers are cooking, drain the chickpeas in a colander over a bowl, reserving 2/3 cup chickpeas and 1/4 cup chickpea liquid. Reserve the remaining chickpeas for another use. Place 1 cup pasta sauce, 2/3 cup chickpeas, 1/4 cup chickpea liquid, and olive oil in a blender or food processor; process until well-blended. Place chickpea mixture in a 2-cup glass measure. Microwave on HIGH for 2 minutes or until thoroughly heated, stirring after 1 minute. Serve the stuffed bell peppers with sauce.

Created date

October 2000

Nutritional Information

Calories 450
Caloriesfromfat 30 %
Fat 15.2 g
Satfat 4.1 g
Monofat 5.9 g
Polyfat 4.9 g
Protein 24.7 g
Carbohydrate 55.2 g
Fiber 9.6 g
Cholesterol 75 mg
Iron 5.9 mg
Sodium 898 mg
Calcium 115 mg