I started preparing stuffed peppers only because my husband loves them so much. I was surprised to discover how much I enjoyed them, too. I prefer yellow or red bell peppers for mine, since they have a sweeter, more mild flavor than green.
—TAMI KUEHL LOUP CITY, NE
PREP: 45 MIN. • BAKE: 40 MIN. • MAKES: 4 SERVINGS
2 cups instant brown rice
4 medium green peppers
3/4 pound Italian turkey sausage links, casings removed
1 medium onion, chopped
1 celery rib, chopped
1 shallot, chopped
1 tablespoon reduced-sodium soy sauce
1 1/2 teaspoons chili powder
1/2 teaspoon garlic powder
1/2 teaspoon cayenne pepper
1/2 cup shredded cheddar cheese
1. Cook rice according to package directions. Meanwhile, cut tops from peppers; chop tops, discarding stems, and set aside. Remove the seeds from peppers.
2. In a Dutch oven, cook peppers in boiling water for 3-5 minutes. Drain and rinse in cold water; set aside.
3. In a large skillet, cook the sausage, onion, celery, shallot and chopped green pepper over medium heat until meat is no longer pink and vegetables are tender; drain. Stir in the rice, soy sauce, chili powder, garlic powder and cayenne. Spoon into peppers. Place in an 8-in.-square baking dish coated with cooking spray.
4. Cover and bake at 350° for 35-40 minutes or until peppers are tender. Sprinkle with cheese; bake 5 minutes longer or until cheese is melted.
PER SERVING 1 stuffed pepper equals 359 cal., 11 g fat (4 g sat. fat), 46 mg chol., 621 mg sodium, 47 g carb., 5 g fiber, 18 g pro. Diabetic Exchanges: 2 starch, 2 medium-fat meat, 2 vegetable.
THE SKINNY
The original recipe started with a jambalaya mix. Substituting almost-as-convenient instant rice and spices from the cabinet helped the makeover version cut more than 1,300 mg of sodium per serving.
Other nutritional improvements include:
• Decreasing the amount of sausage from 1 pound and using turkey sausage instead of pork
• Decreasing the amount of cheddar cheese from 2/3 cup
• Bulking up the filling by adding flavorful vegetables