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Moroccan-Style Stuffed Peppers

January/February 2012

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Aromatic savory-and-sweet stuffed peppers are a satisfying supper, thanks to lean beef, brown rice and bell pepper in each bite. Serve with rainbow chard sautéed with olive oil, garlic and parsley.


Moroccan-Style Stuffed Peppers Recipe

Makes: 4 servings

Active Time:

Total Time:

Ingredients

  • 1 8- to 10-ounce bag microwavable brown rice or 1 2/3 cups cooked brown rice
  • 4 medium-to-large bell peppers, tops cut off and seeded
  • 1 pound lean (90% or leaner) ground beef
  • 4 cloves garlic, minced
  • 1/2 cup currants
  • 2 teaspoons ground cumin
  • 1 teaspoon ground cinnamon
  • 2 1/2 cups low-sodium vegetable juice, such as V8, divided
  • 1/4 cup chopped fresh mint, plus more for garnish
  • 1 teaspoon freshly grated orange zest
  • 3/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper

Preparation

  1. Heat rice according to package directions. (If using cooked rice, skip to Step 2.)
  2. Place peppers upside-down in a microwave-safe round casserole dish just large enough to fit them. Add 1/2 inch water to the dish and cover with a lid or inverted dinner plate. Microwave on High until the peppers are tender but still hold their shape, 3 to 6 minutes. Drain the water and turn the peppers right-side up.
  3. Meanwhile, cook beef and garlic in a large nonstick skillet over medium-high heat, breaking up the beef with a wooden spoon, until no longer pink, 4 to 6 minutes. Stir in currants, cumin and cinnamon; cook for 1 minute. Stir in the rice and cook for 30 seconds more. Remove from the heat and stir in 1/2 cup vegetable juice, cup mint, orange zest, salt and pepper.
  4. Spoon the beef mixture into the peppers. Pour the remaining 2 cups vegetable juice into the dish and cover. Microwave on High until the juice and filling are hot, 2 to 3 minutes. Serve the peppers with the sauce; garnish with mint, if desired.

Nutrition

Per serving: 451 calories; 12 g fat (4 g sat, 4 g mono); 87 mg cholesterol; 48 g carbohydrates; 0 g added sugars; 36 g protein; 8 g fiber; 629 mg sodium; 1410 mg potassium.

Nutrition Bonus: Vitamin C (335% daily value), Vitamin A (105% dv), Zinc (51% dv), Potassium (41% dv), Iron (33% dv), Magnesium (22% dv), Folate (17% dv).

Carbohydrate Servings: 2 1/2

Exchanges: 1 1/2 starch, 1 fruit, 2 vegetables, 4 lean meat


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Recipe Categories

Main Ingredient
Beef
Preparation/ Technique
Microwave
Saute
Meal/Course
Dinner

Ethnic/Regional
African
Moroccan
Ease of Preparation
Easy
Total Time
30 minutes or less
Servings
4
Publication
January/February 2012
20 minute dinner recipes
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