Sound Bites | Nutritious Nibbles

Nutritious Nibbles
    
The Suburban Chef
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Quinoa Stuffed Peppers

This classic favorite uses quinoa in place of rice, which boosts the protein, fiber and taste! Serve this dish as your starch in place of potatoes, pasta or rice.

Ingredients:
4 red or green bell peppers
1 Tbsp. canola oil
1 medium onion, peeled & chopped
1 clove garlic, minced
1/2 lb mushrooms, cleaned & sliced
1 (28 oz) can diced tomatoes
1 tsp. dried oregano
salt/pepper to taste
2 cups dry quinoa

Preparation:
Combine all salad ingredients. Before serving, pour on enough dressing (recipe follows) to coat lightly.

Directions::
  1. Preheat over to 325 degrees.
  2. Cook quinoa as directed and set aside.
  3. Lightly grease a baking dish that will hold the peppers upright.
  4. Cut 1/2 inch from the top of the peppers and remove the seeds and membranes.
  5. In a large stock pot with a steamer tray, steam the peppers 4 to 5 minutes.
  6. Remove and set aside while preparing the stuffing.
  7. In a large skillet over medium heat, heat oil and add onions, garlic and mushrooms. Sautee' until tender.
  8. Add the oregano and tomatoes, reduce heat and simmer about 8 minutes.
  9. Fold in the cooked quinoa.
  10. Fill the peppers with the quinoa mixture and stand up with their sides touching in the prepared baking dish.
  11. Cover loosely with foil and bake until the peppers are tender, 25 to 30 minutes.
Makes 4 stuffed peppers.

Nutrition Information Per Serving: 145 calories, 4 grams fat, saturated fat 1 gram, 27.5 grams carbohydrate, 5.3 grams protein, 7 grams fiber, 0 mg cholesterol,458 mg sodium.

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