Nutrition per serving may change if servings are adjusted.
1 tablespoon olive oil
1 medium onion, chopped (about 1½ cups)
4 cloves garlic, minced
1 cup quinoa, rinsed
1¼ cups water
3 cups shredded cooked chicken breast
1½ cups lower-sodium marinara sauce
⅓ cup grated Parmesan cheese
¾ cup sliced fresh basil, divided
4 large red bell peppers (about 8 ounces each)
2 ounces low-moisture, part-skim mozzarella cheese, shredded (about ½ cup)
Preheat oven to 350°F. Heat oil in a medium saucepan over medium-high heat. Add onion and garlic; cook, stirring occasionally, until the onion is translucent, 4 to 5 minutes. Add quinoa; cook, stirring occasionally, for 30 seconds. Add water; increase heat to high and bring to a boil. Reduce heat to medium; cover and cook for 15 minutes. Remove from heat; let stand, covered, for 5 minutes. Stir in chicken, marinara, Parmesan and ½ cup basil.
Trim top ½ inch from peppers; remove seeds and membranes. Arrange the peppers, cut-sides up, in an 8-inch-square glass baking dish. Cover with plastic wrap; microwave on High for 3 minutes. Remove plastic wrap. Spoon the quinoa mixture evenly into the pepper halves (about 1¼ cups each).
Bake the stuffed peppers until they are softened, about 15 minutes. Sprinkle evenly with mozzarella. Continue baking until the cheese is melted, 5 to 7 minutes. Sprinkle evenly with the remaining ¼ cup basil.
To make ahead: The peppers can be prepared through Step 2 up to 1 day in advance. Cover and refrigerate. Let stand at room temperature while preheating the oven. Continue with Step 3.
559 calories;18 g fat(5 g sat); 8 g fiber; 49 g carbohydrates; 48 g protein; 173 mcg folate; 104 mg cholesterol; 13 g sugars; 0 g added sugars; 5,915 IU vitamin A; 218 mg vitamin C; 245 mg calcium; 5 mg iron; 522 mg sodium; 969 mg potassium
Vitamin C (363% daily value), Vitamin A (118% dv), Folate (43% dv), Iron (28% dv), Calcium (24% dv)
Carbohydrate Servings: 3½
Exchanges: 4½ lean protein, 4 vegetable, 2 starch, ½ fat, ½ high-fat protein, ½ medium-fat protein