Savory rice-stuffed peppers

 
                        Savory Rice-Stuffed Peppers
 
 Recipe By     : Preventions Quick & Healthy Cooking Fall 1992
 Serving Size  : 4    Preparation Time :0:00
 Categories    : Cheese                           Grains
                 Theme Week                       Vegetables
 
   Amount  Measure       Ingredient -- Preparation Method
 --------  ------------  --------------------------------
                         Ingredients:
    1 2/3  cups          fat-free chicken broth
      3/4  cup           brown rice -- quick-cooking
      1/4  cup           wild rice -- cracked
    4      medium        red peppers -- or green
      1/2  cup           onions -- diced
    1      tablespoon    olive oil
      1/2  cup           peas
      1/2  cup           corn
      1/2  cup           carrots -- diced
      1/2  cup           lowfat mozzarella cheese -- shredded
      1/4  teaspoon      oregano -- dried
    4      slices        lowfat mozzarella cheese -- thin, part-skimmed
    2      cups          tomato sauce -- warm
 
 Directions:
 
 Combine the broth, brown rice and wild rice in a medium saucepan.  Bring 
 to a boil, cover, reduce heat and simmer until the broth has been 
 absorbed, 10 minutes.  Set aside.
 
 Slice the tops off the peppers and scoop out the insides, cutting the 
 white membranes out.  Wrap each pepper in waxed paper and microwave on 
 High for approx. 3 minutes (depends on individual microwave).
 
 Meanwhile sauté the onions and garlic in the oil in a large skillet
 until 
 tender, about 5 minutes.  Add peas, corn and carrots.  Cover and cook
 over 
 low heat for about 5 minutes.  Stir in the rice, shredded mozzarella and 
 oregano.
 
 Coat a deep 3 quart casserole with vegetable cooking spray.  Fill the 
 peppers with rice mixture; place in the dish.  Top each with a slice of 
 mozzarella.
 
 Cover the casserole and bake at 350 Deg. F. for 15 minutes.  Remove the 
 lid and bake 5 minutes longer.  Serve with warmed tomato sauce.  Serves
 4
 
 (Variation) Omit wild rice and increase to 1 cup brown rice)
 
 
 
 
 
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 NOTES : Cooks trick:  Choose peppers with flat bottoms that will stand 
        upright.  Or prop the peppers up with crumpled foil. 
        
         Source:  Preventions Quick & Healthy Cooking Fall 1992
        
        Per serving:  375 calories 8.3 g fat (20% of calories) 12 mg 
        cholesterol, 196 mg sodium, 2.7 g dietary fibre.