Vegetarian Low-Fat Chickpea And Orzo Stuffed Bell Pepper (microwave) (high fiber)

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Vegetarian Low-Fat Chickpea And Orzo Stuffed Bell Pepper (microwave) (high

fiber)

 

2 red bell peppers for stuffing

1 c. cooked orzo pasta

1 c. cooked garbanzo beans, rinsed

3/4 c. Italian stewed tomatoes, chopped

1 oz. onion, finely chopped

chopped fresh basil, divided use

1/2 tsp. olive oil

pepper to taste

1 small zucchini, finely grated

1 small carrot, finely grated

1/4 c. raisins (optional)

2 tbsps. dry bread crumbs or cracker meal

balsamic vinegar (optional)

 

Prepare the bell peppers for stuffing: see directions in the notes. Set

upright in a small microwave-proof casserole.

To cook the orzo, bring 2 quarts water to a boil. Add orzo and cook for 7 to

9 minutes (or as directed). Drain, rinse with cold water, and reserve.

Meanwhile, combine the beans, tomatoes, onions, oil and half the basil in a

medium-sized saucepan. Bring to a boil; reduce heat and simmer until the

onions are tender and sweet. Add pepper to taste.

Preheat oven to 400F.

Combine the sauce with the cooked orzo, grated zucchini and carrot. Add

raisins, if using. Spoon the filling into the bell peppers (some filling may

spill over into casserole). Cover; vent cover. Microwave on high for 6 mins,

turning the pan twice.

Remove pan from microwave. Remove cover. Sprinkle with crumbs and baked in

the conventional oven until crumbs are lightly browned and the peppers are

heated through.

May be served with a splash of balsamic vinegar, fig vinaigrette, or

Worchestershire sauce.

Makes 2 servings.

Calories...576...Fat..5 g....Protein...22 g...Carbs...112 g...Sodium...115

mg...Fiber...11 g.