Lowfat: Orzo-Stuffed Peppers

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* Exported from MasterCook II *

 

Orzo-Stuffed Peppers

 

Recipe By : New Vegetarian Cuisine/Prevention Mag

Serving Size : 4 Preparation Time :0:15

Categories : Lowfat Main Dishes

Vegetables

 

Amount Measure Ingredient -- Preparation Method

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2 cups cooked orzo

1 1/4 cups chopped tomatoes

10 ounces frozen chopped spinach, thawed -- squeezed dry

1/2 cup chopped scallions

3 ounces feta cheese -- crumbled

2 tablespoons chopped fresh mint

1 tablespoon nonfat sour cream

4 sweet red peppers

 

1. In a medium bowl, mix the orzo, tomatoes, spinach, scallions,

feta, mint and sour cream; set aside.

 

2. Preheat the oven to 350. Coat a 9 " by 9 " baking dish with no-stick

spray; set aside.

 

3. Slice the tops off the peppers. Remove and discard the membranes

and seeds. Stand the peppers upright; if necessary, cut a small slice

off the bottom so they're stable. Divide the orzo mixture among the

peppers. Place upright in the prepared baking dish.

 

4. Bake for 20 to 25 minutes, or until heated through.

 

Per serv: 183 cals, 6.2 g fat (29% of cals), 3.6 g fiber, 22 mg chol,

318 mg sod

 

 

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NOTES : Although you can certainly serve these peppers hot, they make

a refreshing cold entree on hot summer evenings. You may also use the

orzo mixture all by itself as a delicious cold salad on a buffet.