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Sausage and Rice-Stuffed Peppers

Prep time 14 mins
Cook time 25 mins
Yield 4 servings (serving size: 1 stuffed pepper)
We used brown rice because it has a higher fiber content, but you can substitute long-grain rice.

Ingredients

  • 1/2 cup uncooked instant brown rice
  • 4 small green bell peppers
  • Cooking spray
  • 6 ounces 50%-less-fat bulk pork breakfast sausage
  • 1/2 cup chopped onion
  • 1/4 cup chopped fresh parsley
  • 1/4 cup ketchup
  • 1 teaspoon Worcestershire sauce
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon hot sauce
  • 1/4 teaspoon salt
  • 1/4 teaspoon crushed red pepper
  • 1/2 cup (2 ounces) finely shredded reduced-fat sharp Cheddar cheese

Nutrition Information

  • calories 274
  • fat 11.8 g
  • satfat 4.9 g
  • protein 13.8 g
  • carbohydrate 28.2 g
  • cholesterol 40 mg
  • iron 1.8 mg
  • sodium 725 mg
  • caloriesfromfat 39 %
  • fiber 2.8 g
  • calcium 129 mg

How to Make It

  1. Cook rice according to package directions, omitting salt and fat.

  2. . Cut tops off bell peppers; discard tops, seeds, and membranes. Place peppers, cut sides down, in an 11 x 7-inch baking dish coated with cooking spray; cover with plastic wrap. Microwave at HIGH 3 minutes or until peppers are crisp-tender.

  3. . Cook sausage and onion in a large nonstick skillet coated with cooking spray over medium-high heat until browned, stirring to crumble sausage. Add cooked rice, parsley, and next 6 ingredients.

  4. . Preheat oven to 350°.

  5. . Turn peppers over, and spoon about 1/2 cup sausage mixture into each pepper; sprinkle with cheese.

  6. . Bake at 350° for 15 minutes or until cheese melts and rice mixture is thoroughly heated.

Oxmoor House Healthy Eating Collection