Smoky Stuffed Peppers

From EatingWell: December 2005/January 2006, EatingWell Serves Two — Subscribe Now!

Turkey sausage and smoked cheese give a flavorful boost to this versatile, somewhat retro dinner. We've speeded it up by microwave-blanching the peppers and using instant brown rice. If possible, choose peppers that will stand upright.

6 servings

Active Time: 35 minutes

Total Time: 45 minutes

Nutrition Profile

Ingredients

6 large bell peppers, tops cut off, seeded
12 ounces hot Italian turkey sausage links, removed from casings
1 1/2 cups reduced-sodium chicken broth
4 plum tomatoes, chopped
2 cups instant brown rice
1 cup chopped fresh basil
1 cup finely shredded smoked cheese, such as mozzarella, Cheddar or Gouda, divided

Preparation

Position rack in upper third of oven; preheat broiler.
Place peppers cut-side down in a large microwave-safe dish. Fill the dish with 1/2 inch of water, cover and microwave on High until the peppers are just softened, 7 to 10 minutes. Drain the water and transfer the peppers to a roasting pan.
Meanwhile, cook sausage in a large nonstick skillet over medium-high heat, breaking it up into small pieces with a wooden spoon, until cooked through, about 5 minutes. Stir in broth, tomatoes and rice; increase heat to high and bring to a simmer. Cover, reduce heat to medium-low and simmer until the rice is softened but still moist, 5 minutes. Remove from the heat and let stand, covered, until the rice absorbs the remaining liquid, about 5 minutes.
Stir basil and half the cheese into the rice mixture. Divide the filling among the peppers, then top with the remaining cheese. Broil until the cheese is melted, 2 to 3 minutes.

Tips & Notes

Make Ahead Tip: Cover and refrigerate for up to 3 days.

Nutrition

Per serving: 294 calories; 11 g fat (5 g sat, 0 g mono); 45 mg cholesterol; 32 g carbohydrates; 19 g protein; 5 g fiber; 533 mg sodium; 418 mg potassium.

Nutrition Bonus: Vitamin C (230% daily value), Vitamin A (30% dv), Fiber (20% dv), Calcium & Iron (15% dv).

2 Carbohydrate Serving

Exchanges: 1.5 starch, 1 vegetable, 3 lean meat