December 2005/January 2006,
EatingWell Serves Two
Turkey sausage and smoked cheese give a flavorful boost to this versatile, somewhat retro dinner. We've speeded it up by microwave-blanching the peppers and using instant brown rice. If possible, choose peppers that will stand upright.
Active Time: 35 minutes |
Total Time: 45 minutes
6 large bell peppers, tops cut off, seeded
12 ounces hot Italian turkey sausage links, removed from casings
1 1/2 cups reduced-sodium chicken broth
4 plum tomatoes, chopped
2 cups instant brown rice
1 cup chopped fresh basil
1 cup finely shredded smoked cheese, such as mozzarella, Cheddar or Gouda, divided
Position rack in upper third of oven; preheat broiler.
Place peppers cut-side down in a large microwave-safe dish. Fill the dish with 1/2 inch of water, cover and microwave on High until the peppers are just softened, 7 to 10 minutes. Drain the water and transfer the peppers to a roasting pan.
Meanwhile, cook sausage in a large nonstick skillet over medium-high heat, breaking it up into small pieces with a wooden spoon, until cooked through, about 5 minutes. Stir in broth, tomatoes and rice; increase heat to high and bring to a simmer. Cover, reduce heat to medium-low and simmer until the rice is softened but still moist, 5 minutes. Remove from the heat and let stand, covered, until the rice absorbs the remaining liquid, about 5 minutes.
Stir basil and half the cheese into the rice mixture. Divide the filling among the peppers, then top with the remaining cheese. Broil until the cheese is melted, 2 to 3 minutes.
Per serving :
11 g Fat;
5 g Sat;
0 g Mono;
45 mg Cholesterol;
32 g Carbohydrates;
19 g Protein;
5 g Fiber;
533 mg Sodium;
418 mg Potassium
2 Carbohydrate Serving
Exchanges: 1.5 starch, 1 vegetable, 3 lean meat
Tips & Notes
Make Ahead Tip: Cover and refrigerate for up to 3 days.