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Multigrain Stuffed Pepper Cups Recipe
Multigrain Stuffed Pepper Cups Recipe photo by Taste of Home

Multigrain Stuffed Pepper Cups Recipe

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"This recipe is one of my family's favorites," remarks Judy Charbonneau of Bethlehem, Connecticut. "With its mix of healthy grains, this variation on stuffed peppers is high in fiber, low in fat—delicious!"
TOTAL TIME: Prep: 25 min. Bake: 30 min.
MAKES:8 servings
TOTAL TIME: Prep: 25 min. Bake: 30 min.
MAKES: 8 servings

Ingredients

  • 4 large sweet red or green peppers
  • 1 pound lean ground turkey
  • 3 green onions, sliced
  • 2 garlic cloves, minced
  • 1 jar (26 ounces) meatless spaghetti sauce, divided
  • 1/2 cup frozen corn, thawed
  • 1/2 cup dried currants
  • 1/2 cup white wine or chicken broth
  • 1/4 cup cooked medium pearl barley
  • 1/4 cup cooked bulgur
  • 1/4 cup cooked lentils
  • 2 tablespoons brown sugar
  • 1/4 to 1/2 teaspoon crushed red pepper flakes
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/4 cup shredded Parmesan cheese

Nutritional Facts

One serving (1 stuffed pepper half) equals 282 calories, 8 g fat (2 g saturated fat), 51 mg cholesterol, 649 mg sodium, 37 g carbohydrate, 6 g fiber, 16 g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1 vegetable.

Directions

  1. Cut peppers in half lengthwise; remove stems and seeds. In a large kettle, cook peppers in boiling water for 3-5 minutes. Rinse in cold water and drain; set aside.
  2. In a large saucepan, cook the turkey, onions and garlic over medium heat until meat is no longer pink; drain. Stir in 2 cups spaghetti sauce, corn, currants, wine or broth, barley, bulgur, lentils, brown sugar and seasonings. Bring to a boil. Reduce heat; simmer, uncovered, for 10-15 minutes or until heated through. Spoon a heaping 1/2 cupful into each pepper cup.
  3. Place in a 13-in. x 9-in. baking dish coated with cooking spray. Top each pepper with remaining spaghetti sauce; sprinkle with Parmesan cheese.
  4. Cover and bake at 375° for 30-35 minutes or until peppers are tender and filling is heated through. Yield: 8 servings.
Originally published as Multigrain Stuffed Pepper Cups in Light & Tasty February/March 2002, p55

Nutritional Facts

One serving (1 stuffed pepper half) equals 282 calories, 8 g fat (2 g saturated fat), 51 mg cholesterol, 649 mg sodium, 37 g carbohydrate, 6 g fiber, 16 g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1 vegetable.

Full-Bodied White Wine

Enjoy this recipe with a full-bodied white wine such as Chardonnay or Viognier.

Reviews for Multigrain Stuffed Pepper Cups

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Reviewed Oct. 9, 2011

"This is a nice healthy twist on a good staple recipe. It is time-consuming to make and I had to look up how to cook pearl barley and bulgur since I bought them at Whole Foods in their bulk section. My family does not care for the texture of lentils, so I am trying it again with using wild rice instead of lentils. The currants are a nice complement to the sweetness of the red peppers."

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