Greek Orzo Stuffed Peppers
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 yellow, orange and/or red bell peppers
- 1/2 cup whole-wheat orzo
- 1 15-ounce can chickpeas, rinsed
- 1 tablespoon extra-virgin olive oil
- 1 medium onion, chopped
- 6 ounces baby spinach, coarsely chopped
- 1 tablespoon chopped fresh oregano, or 1 teaspoon dried
- 3/4 cup crumbled feta cheese, divided
- 1/4 cup sun-dried tomatoes, (not oil-packed), chopped
- 1 tablespoon sherry vinegar, or red-wine vinegar
- 1/4 teaspoon salt
- 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.
- 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.
- Mash chickpeas into a chunky paste with a fork, leaving some whole.
- 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.
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.
Nutrition Bonus: Vitamin C (340% daily value), Vitamin A (130% dv), Folate (48% dv), Magnesium & Potassium (20% dv).
Carbohydrate Servings: 2 1/2
Exchanges: 2 1/2 starch, 2 vegetable, 1 high-fat meat, 1 fat
More From EatingWell
Our healthy Labor Day recipes are a delicious way to...
Don’t be fooled: granola sounds healthy, but it's often high...
Using healthy ingredients such as nuts, dried fruit and whole...
Summer's bounty of fresh berries invites creativity. From...
Fiber-rich okra is delicious, whether pickled, roasted or...
From healthy blueberry muffins and blueberry pancakes topped...
If you’re following the Paleo Diet then you know that you...
While nothing quite beats eating quickly boiled or grilled...
Fresh, sun-ripened tomatoes not only taste wonderful, they...
Add these healthy and delicious recipes to your gluten-free...
When summer tomatoes from backyard gardens and farmstands hit...
When the produce section looks bleak, turn to the freezer....
If you’re craving an easy dessert tonight, we have just what...
The Meatless Monday movement is growing in popularity across...
Potassium plays a vital role in keeping your heart healthy...
Go beyond the gin and tonic this summer and mix up cocktails...
- Main Ingredient
- Ease of Preparation
- Total Time
- 45 minutes or less
- March/April 2009