Sausage and Rice-Stuffed Peppers

recipe
We used brown rice because it has a higher fiber content, but you can substitute long-grain rice.

Yield:

4 servings (serving size: 1 stuffed pepper)

Recipe from

Oxmoor House

Recipe Time

Prep: 14 Minutes
Cook: 25 Minutes

Nutritional 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

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

Preparation

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

. 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.

. 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.

. Preheat oven to 350°.

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

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

Note:

Oxmoor House Healthy Eating Collection,

Oxmoor House

January 2006
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