Rating: 4.63 stars
12 Ratings
  • 5 star values: 10
  • 4 star values: 2
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0

You can vary the filling by substituting robust mustard greens or collards, or milder greens, such as spinach, escarole or Swiss chard. (Cook the greens until just tender in Step 2.)

Source: EatingWell Magazine, Winter 2003

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Ingredients

Peppers
Filling

Directions

Instructions Checklist
  • To prepare peppers: Preheat oven to 400 degrees F. Halve peppers lengthwise through the stems, leaving them attached. Remove the seeds. Lightly brush the peppers outside and inside with oil; sprinkle the insides with salt and pepper. Place, cut-side down, in a 9-by-13-inch baking dish. Bake until peppers are just tender, 10 to 15 minutes. Let cool slightly. Turn cut-side up.

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  • To prepare filling: Bring 2 cups salted water to a boil in a large wide pan. Stir in kale, cover and cook until tender, 10 to 12 minutes. Drain, rinse under cold water; squeeze dry. Finely chop.

  • Heat oil in a large nonstick skillet over medium heat. Add onion and chopped bell pepper; cook, stirring often, until onion is golden, 6 to 8 minutes. Add garlic and cook, stirring, for 30 seconds. Stir in the kale. Remove from the heat and let cool slightly. Stir in rice, Parmesan, 2 tablespoons pine nuts and lemon juice. Season with salt and pepper. Divide the filling among the pepper halves. Sprinkle with the remaining 2 tablespoons pine nuts.

  • Add 2 tablespoons water to the baking dish. Cover the peppers with foil and bake until heated through, 15 to 20 minutes. Uncover and bake for 5 minutes more. Serve hot.

Tips

Make Ahead Tip: Prepare through step 3, cover and refrigerate for up to 2 days.

Tips: To cook brown rice: Place 1 cup brown rice, 21/2 cups water and a pinch of salt, if desired, in a medium saucepan; bring to a simmer. Cover; cook over low heat until rice is tender and most of the liquid has been absorbed, 45 to 50 minutes. Makes 3 cups.

To toast pine nuts: Heat a small dry skillet over medium-low heat. Add pine nuts and cook, stirring constantly, until golden and fragrant, 2 to 3 minutes. (Or spread in a small baking pan and bake at 400°F for about 5 minutes.)

Nutrition Facts

176 calories; protein 5g; carbohydrates 16.2g; dietary fiber 3.2g; sugars 4.4g; fat 10.8g; saturated fat 2g; cholesterol 5.7mg; vitamin a iu 7725IU; vitamin c 110.8mg; folate 45.5mcg; calcium 100.2mg; iron 1.2mg; magnesium 45.1mg; potassium 340.5mg; sodium 327.4mg; thiamin 0.1mg.

1/2 starch, 1 1/2 vegetable, 1/2 medium-fat meat, 1 1/2 fat

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