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Ingredientes
- 2 x red bell peppers for stuffing see note
- 1 c. cooked orzo pasta
- 1 c. cooked garbanzo beans rinsed
- 3/4 c. Italian stewed tomatoes minced
- 1 ounce onion finely minced minced fresh basil divided use
- 1/2 tsp extra virgin olive oil pepper to taste
- 1 sm zucchini finely grated
- 1 sm carrot finely grated
- 1/4 c. raisins optional
- 2 Tbsp. dry bread crumbs or possibly cracker meal balsamic vinegar (optional)
Direcciones
- 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 qts water to a boil. Add in orzo and cook for 7 to 9 min (or possibly as directed). Drain, rinse with cool 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 till the onions are tender and sweet. Add in pepper to taste.
- Preheat oven to 400F.
- Combine the sauce with the cooked orzo, grated zucchini and carrot. Add in 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 till crumbs are lightly browned and the peppers are heated through.
- May be served with a splash of balsamic vinegar, fig vinaigrette, or possibly Worcestershire sauce.
- Serving Ideas : Light salad of lettuce and fruit, such as canned pears.
- NOTES : Sweet bell peppers are excellent for stuffing. Cut off the top and spoon out the seeds and the ribs before stuffing. May be frzn for 15-20 min, so the vegetables do not tear when stuffing.
- These peppers are partially cooked in the microwave and finished in the oven.
- It's been awhile since i made this: all i remember is Bob wanting to add in raisins.I didn't write down our reaction on this one. The pepper is softened in the microwave then the peppers are conventional oven-dry
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 549g | |
| Recipe makes 2 servings | |
| Calories 748 | |
| Calories from Fat 36 | 5% |
| Total Fat 4.25g | 5% |
| Saturated Fat 0.66g | 3% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 654mg | 27% |
| Potassium 1278mg | 37% |
| Total Carbs 153.66g | 41% |
| Dietary Fiber 14.6g | 49% |
| Sugars 25.81g | 17% |
| Protein 25.76g | 41% |
