Spicy Egg-Stuffed Peppers

Spicy Egg-Stuffed Peppers

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From: Diabetic Living Magazine

In this recipe, you can choose to use poblano chile peppers or sweet peppers, depending on which flavor you prefer; spicy or sweet.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 4 medium yellow, red, and/or green sweet peppers and/or medium fresh poblano chile peppers
  • 2 teaspoons olive oil
  • 1 cup chopped zucchini
  • ½ cup chopped onion
  • 1 ounce cooked habeñero-chile chicken sausage or chicken sweet Italian sausage or 3 ounces cooked smoked turkey sausage, chopped (see Tip)
  • 4 eggs, beaten
  • 2 tablespoons fat-free milk
  • ¼ cup shredded Monterey Jack cheese (1 ounce)

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 325°F. Slice tops from sweet peppers; remove and discard seeds. (Or if using poblano peppers, cut off a thin slice from the side of each and discard seeds.) In a large saucepan or pot, cook peppers in a large amount of boiling water for 3 to 5 minutes or just until tender. Invert pepper halves on paper towels to drain.
  2. In a large skillet, heat oil over medium heat. Add zucchini, onion, and chopped sausage; cook about 3 minutes or just until zucchini is tender, stirring occasionally. Remove vegetable mixture from skillet; set aside.
  3. In a medium bowl, whisk together eggs and milk. Add egg mixture to hot skillet. Cook over medium heat, without stirring, until mixture begins to set on the bottom and around the edges. With a spatula or large spoon, lift and fold the partially cooked egg mixture so that the uncooked portion flows underneath. Continue cooking over medium heat for 2 to 3 minutes or until egg mixture is cooked through, but is still glossy and moist. Fold in vegetable mixture.
  4. In a 2-quart rectangular baking dish, arrange peppers open sides up. Spoon zucchini mixture into peppers. Sprinkle with cheese. Bake for 10 to 15 minutes or until cheese is melted and egg mixture is heated through.
  • Tip: If using Italian chicken sausage or turkey sausage, add 1 fresh jalapeño chile pepper, seeded and finely chopped, to skillet with the sausage.

Nutrition information

  • Serving size: 1 stuffed pepper
  • Per serving: 197 calories; 11 g fat(4 g sat); 3 g fiber; 11 g carbohydrates; 14 g protein; 92 mcg folate; 235 mg cholesterol; 7 g sugars; 4,171 IU vitamin A; 159 mg vitamin C; 111 mg calcium; 2 mg iron; 285 mg sodium; 439 mg potassium
  • Nutrition Bonus: Vitamin C (265% daily value), Vitamin A (83% dv), Folate (23% dv)
  • Carbohydrate Servings: ½
  • Exchanges: 1½ medium-fat meat, 1½ vegetable, 1 fat

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