ZA’ATAR RICE-STUFFED PEPPERS

prep 30 minutes bake 30 minutes at 400°F

Za’atar is an herb and spice blend widely used in Arabic cooking that is made up of dried oregano, thyme, and savory as well as salt, sesame seeds, and dried sumac, which has a fruity, astringent flavor. Look for it at specialty spice stores, Middle Eastern markets, or online.

•   1 Tbsp. olive oil
•  ¾ cup chopped onion
•   1 Tbsp. za’atar spice mix
•   2 cloves garlic, minced
•  ¼ tsp. crushed red pepper
•  ⅛ tsp. salt
•  ⅛ tsp. black pepper
•   1 15-oz. can garbanzo beans (chickpeas), rinsed and drained
•   1 15-oz. can tomato puree
•   3 cups cooked basmati rice
•   4 yellow, red, and/or green sweet peppers
•  ½ cup water
•   1 5.3-oz. carton plain fat-free Greek yogurt
• Chopped cucumber and/or snipped fresh Italian parsley (optional)
• Lemon wedges (optional)

1. Preheat oven to 400°F. In a large skillet heat oil over medium heat. Add onion; cook 5 minutes or until tender, stirring occasionally. Add the next five ingredients (through black pepper); cook and stir 1 minute more. Stir in beans and tomato puree; heat. Stir in rice.

2. Halve sweet peppers lengthwise; remove and discard seeds and membranes. Fill pepper halves with rice mixture. Place stuffed peppers in a 3-qt. rectangular baking dish. Pour the water into dish around stuffed peppers.

3. Bake, covered, about 30 minutes or until peppers are crisp-tender. Top with yogurt and, if desired, cucumber, parsley, and/or additional za’atar spice mix. If desired, serve with lemon wedges.

number of servings 8

per serving 192 cal., 3 g fat (0g sat. fat), 0 mg chol., 331 mg sodium, 36 g carb., 4 g fiber, 6 g sugars, 8 g pro.

FLEX IT

Bulk up these tasty peppers with lean protein. Stir in 1½ cups chopped cooked chicken breast with the rice.

MAKE AHEAD

Stuff peppers as directed, but do not add water. Cover with foil and refrigerate up to 24 hours. Add water and bake as directed.