Stuffed Peppers
Colorful bell peppers with a creamy chicken filling.
Preparation Time: 20 mins
Cooking Time: 27 mins
Yield: 6 x bell pepper servings
Ingredients
- 6 large bell peppers (1 color or a variety of colors)
- 1 Tbsp light buttery spread
- 2 Tbsp finely chopped onions
- 7 oz lean ground chicken
- 2 Tbsp flour
- 1 cup chicken stock
- 1/2 cup fat-free sour cream
- 2 Tbsp chopped fresh herbs (basil or oregano)
- 2 cup cooked rice
- 1 Tbsp light buttery spread, extra
Directions:
Preheat oven to 350ºF.
Remove top from bell peppers, discarding the seeds. To preserve their color, drop bell peppers into boiling water blanching for 30 seconds, followed by immediately refreshing under very cold running water (or ice cold water). Arrange bell peppers standing up in a small baking dish.
Heat 1 tablespoon buttery spread in a medium saucepan. Sauté onion and ground chicken for 5 minutes. Pour off any fat, then add flour and cook for 1 minute. Add chicken stock. Bring to a boil stirring constantly, then stir in sour cream, herbs and rice.
Spoon rice mixture into the prepared bell peppers; dot each with remaining 1 tablespoon buttery spread. Bake in preheated for 20 minutes.
Variations:
If using regular chicken broth instead of homemade chicken stock, adjust for higher sodium levels.
Nutritional Info (per serving)
| CALORIES | 216 cals |
| Kilojoules | 905 kJ |
| Fat | 5.3 g |
| Saturated Fat | 1.5 g |
| Cholesterol | 31 mg |
| Sodium | 136 mg |
| Carbohydrates | 32.2 g |
| Fiber | 3.1 g |
| Total Sugars | 4.8 g |
| Protein | 10.6 g |
| Calcium | 48.0 mg |
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Need tips on cooking rice from scratch? Check this out!