COUSCOUS AND FETA STUFFED PEPPERS

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COUSCOUS AND FETA STUFFED PEPPERS

Vegetable-oil cooking spray

1 1/4 cups fat-free vegetable broth

2/3 cup couscous

4 large bell peppers, mixed colors

2 tsp olive oil

1/2 cup chopped onion

6 oz zucchini, quartered lengthwise then sliced across thinly

6 oz yellow squash, quartered lengthwise then sliced across thinly

1/2 tsp fennel seeds

1/2 tsp dried oregano

1/2 tsp salt

1 cup cherry tomatoes, cut in half

15 oz canned chickpeas, drained and rinsed

4 oz crumbled feta cheese (about 1 cup)

 

 

 

Preheat oven to 350°F F. Coat a small baking dish with cooking spray.

Bring the broth to a boil in a saucepan, add the couscous, cover the

pan and remove it from the heat. Meanwhile, bring a large pot of water

to a boil. Cut the stems and top half inch off the bell peppers and

scoop out the seeds and membranes. Boil trimmed peppers for 5 minutes,

then drain them upside down. Heat oil in a nonstick skillet. Add

onion, zucchini, yellow squash, fennel seeds, oregano, and salt. Cook,

stirring frequently, for 5 minutes or until vegetables are softened.

Remove from heat and stir in the tomatoes and chickpeas. Using a fork,

scrape the couscous into the skillet and toss with the vegetables.

Stir in the crumbled feta. Place peppers upright in the baking dish

and fill them with couscous. Bake 15 minutes. Serve immediately.

 

 

Makes 4 servings.

 

Nutritional analysis per serving: 366 calories, 11 g fat (5 g

saturated fat), 54 g carbohydrates, 15 g protein, 25 g cholesterol,

11.5 g fiber

 

Source: SELF, September 2000

Formatted by Chupa Babi in MC: 10.12.06

 

Veggie perfection:

This nutrient-stuffed dish won't leave you hungry. What do you get

when you give bell peppers center stage on your plate? A veggie-heavy

meal that even a meat fiend will find too tempting to resist. Here we

stuff antioxidant-rich bell peppers with couscous (a tiny, round

pasta) and hardworking nutrient powerhouses like zucchini and yellow

squash. The result? A meal low in fat, high in fiber, and loaded with

vitamins A and C.

 

 

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