Vegetable Stuffed Peppers

Vegetable Stuffed Peppers
Use any color peppers - green, red, yellow or orange.

Servings: 2

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• 1 cup water
• 1/2 cup uncooked medium grain rice
• 2 bell peppers, halved and seeded (can use green, yellow, red or orange)
• Cooking Oil Spray
• 2 green onions, thinly sliced
• 1 clove garlic, minced
• 1 teaspoon dried basil
• 1 teaspoon Italian seasoning
• 1 pinch ground black pepper
• 1 tomato, diced
• 1/3 cup crumbled reduced fat feta cheese

Preheat oven to 400 degrees F (200 degrees C). Lightly grease a baking sheet.

In a medium saucepan, bring water to a boil. Stir in the rice. Reduce heat, cover, and simmer for 20 minutes. Remove from heat, and set aside.

Place the peppers cut-side down on the prepared baking sheet. Roast 25 to 30 minutes in the preheated oven, or until tender and skin starts to brown.

While the peppers are roasting, spray a medium nonstick skillet with cooking oil spray and heat over medium-high heat. Cook the onions, garlic, basil, Italian seasoning, salt, and pepper in oil for 2 to 3 minutes. Stir in the tomato, and cook for 5 minutes. Spoon in the cooked rice, and stir until heated through. Remove from heat, mix in the feta cheese, and spoon the mixture into the pepper halves.

Return to the oven for 5 minutes. Serve immediately.

Per Serving: 290 Calories; 6g Fat (18.8% calories from fat); 3g Saturated Fat; 9g Protein; 51g Carbohydrate; 4g Dietary Fiber; 22mg Cholesterol; 292mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 2 Vegetable; 1 Fat.