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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.

EatingWell Test Kitchen
Source: EatingWell Magazine, March/April 2009

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Recipe Summary test

total:
40 mins
Servings:
4
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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  • 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.

Nutrition Facts

279 calories; protein 11.7g; carbohydrates 35.3g; dietary fiber 7.5g; sugars 7.8g; fat 11.1g; saturated fat 4.9g; cholesterol 25mg; vitamin a iu 6157.6IU; vitamin c 204.2mg; folate 197.3mcg; calcium 233.2mg; iron 3.4mg; magnesium 91.5mg; potassium 812.1mg; sodium 605mg; thiamin 0.2mg.
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