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Greek Orzo Stuffed Peppers

http://www.eatingwell.com/recipes/greek_orzo_stuffed_peppers.html

From EatingWell:  March/April 2009

We steam brightly colored bell peppers in the microwave to save time and then stuff them with orzo, spinach and feta. This basic recipe will work with almost any filling—try substituting different types of cheese, herbs or beans. Serve with whole-wheat pita bread and cucumber salad.

4 servings | Active Time: 40 minutes | Total Time: 40 minutes

Ingredients

Preparation

  1. Halve peppers lengthwise through the stems, leaving the stems attached. Remove the seeds and white membrane. Place the peppers cut-side down in a large microwave-safe dish. Add 1/2 inch water, cover and microwave on High until the peppers are just softened, 7 to 9 minutes. Let cool slightly, drain and set aside.
  2. Meanwhile, bring a large saucepan of water to a boil. Add orzo and cook until just tender, 8 to 10 minutes or according to package directions. Drain and rinse with cold water.
  3. Mash chickpeas into a chunky paste with a fork, leaving some whole.
  4. Heat oil in a large nonstick skillet over medium heat. Add onion and cook, stirring, until soft, about 4 minutes. Add spinach and oregano and cook, stirring, until the spinach is wilted, about 1 minute. Stir in the orzo, chickpeas, 1/2 cup feta, tomatoes, vinegar and salt; cook until heated though, about 1 minute. Divide the filling among the pepper halves and sprinkle each pepper with some of the remaining 1/4 cup feta.

Nutrition

Per serving : 344 Calories; 11 g Fat; 5 g Sat; 4 g Mono; 25 mg Cholesterol; 48 g Carbohydrates; 14 g Protein; 11 g Fiber; 656 mg Sodium; 689 mg Potassium

2 1/2 Carbohydrate Serving

Exchanges: 2 1/2 starch, 2 vegetable, 1 high-fat meat, 1 fat