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Multigrain Stuffed Pepper Cups

"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

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

Directions

  • 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.
  • 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.
  • 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.
  • Cover and bake at 375° for 30-35 minutes or until peppers are tender and filling is heated through.
Nutrition Facts
1/2 stuffed pepper: 253 calories, 6g fat (2g saturated fat), 41mg cholesterol, 636mg sodium, 33g carbohydrate (19g sugars, 6g fiber), 17g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1 vegetable.

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