I love this recipe because it’s one of the few ways my husband will eat veggies! For a meatless version, replace the beef with eggplant and add more vegetables, such as mushrooms or squash. You can replace the rice with couscous, barley, or even orzo if you like it better.
—JENNIFER ZIMMERMAN AVONDALE, AZ
PREP: 35 MIN. • BAKE: 40 MIN. • MAKES: 6 SERVINGS
6 medium sweet red peppers
1 pound lean ground beef (90% lean)
1 tablespoon olive oil
1 medium zucchini, chopped
1 medium yellow summer squash, chopped
1 medium onion, finely chopped
1/3 cup finely chopped green pepper
2 cups coarsely chopped fresh spinach
4 garlic cloves, minced
1 cup ready-to-serve long grain and wild rice
1 can (8 ounces) tomato sauce
1/2 cup shredded part-skim mozzarella cheese
1/4 teaspoon salt
3 slices reduced-fat provolone cheese, halved
1. Preheat oven to 350°. Cut and discard tops from red peppers; remove seeds. In a 6-qt. stockpot, cook peppers in boiling water about 3-5 minutes or until crisp-tender; drain and rinse in cold water.
2. In a large skillet, cook beef over medium heat 6-8 minutes or until no longer pink, breaking into crumbles. Remove with a slotted spoon; pour off drippings.
3. In same pan, heat oil over medium heat; saute zucchini, yellow squash, onion and green pepper 4-5 minutes or until tender. Add spinach and garlic; cook and stir 1 minute or until wilted. Stir in cooked beef, rice, tomato sauce, mozzarella cheese and salt.
4. Place red peppers in a greased 8-in. square baking dish. Fill with the meat mixture. Bake, covered, 35-40 minutes or until peppers are tender. Top with provolone cheese; bake, uncovered, 5 minutes or until cheese is melted.
Per stuffed pepper: 287 cal., 13g fat (5g sat. fat), 57mg chol., 555mg sod., 21g carb. (8g sugars, 5g fiber), 23g pro.
Diabetic Exchanges: 3 lean meat, 2 vegetable, 1 fat, 1/2 starch.
TEST KITCHEN TIP
Pressed for time? Make the filling for the peppers a day or two beforehand and store in the refrigerator until you’re ready to use it. Make a little extra to stuff into wraps for lunch!