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Cajun Chicken-and-Rice-Stuffed Peppers

Yield 2 servings (serving size: 2 pepper halves)
Use Cajun seasoning (such as Spice Hunter) that doesn't list salt as its first ingredient.

Ingredients

  • 2 large red bell peppers
  • 1/2 pound skinless, boneless chicken breast, cut into 1/2-inch pieces
  • 1 1/4 teaspoons Cajun seasoning
  • 2 teaspoons olive oil
  • 1/2 cup chopped onion
  • 2 garlic cloves, minced
  • 1 1/4 cups fat-free, less-sodium chicken broth
  • 1/2 cup uncooked converted rice
  • 1/4 teaspoon salt
  • 2 cups baby spinach leaves
  • 5 teaspoons chopped fresh chives

Nutrition Information

  • calories 403
  • caloriesfromfat 16 %
  • fat 7 g
  • satfat 1.2 g
  • monofat 3.8 g
  • polyfat 1.1 g
  • protein 34.6 g
  • carbohydrate 49.4 g
  • fiber 5.2 g
  • cholesterol 66 mg
  • iron 5.8 mg
  • sodium 833 mg
  • calcium 109 mg

How to Make It

  1. Cut bell peppers in half lengthwise; discard seeds and membranes. Arrange halves in a 9-inch pie plate. Cover with heavy-duty plastic wrap. Microwave at high 5 minutes or until crisp-tender; drain. Return peppers to pie plate.

  2. Combine chicken and Cajun seasoning in a bowl. Heat the oil in a medium saucepan over medium heat. Add the chicken; sauté 4 minutes or until done. Remove from pan.

  3. Add onion and garlic to pan; sauté 1 minute. Add broth, rice, and salt; bring to a boil. Cover, reduce heat, and simmer 15 minutes. Return chicken to pan; cover and cook 3 minutes or until rice is done. Stir in spinach and chives. Divide the rice mixture evenly among pepper halves.