Beef and Couscous Stuffed Peppers

Egg-free
Nut-free
Heart-Healthy
High-Fiber
Low-Calorie
Low-Cholesterol
Low-Fat
Low-Saturated Fat
Low-Sodium
Low-Sugar
Weight Management
Dish type
Dinner
Serves
4
Ready in
30 minutes

Ingredients

  • 1 cup couscous, cooked
  • 1/2 cup diced fresh tomatoes
  • 1/2 cup soybeans or garbanzo beans, rinsed and drained
  • 1 tsp. salt-free Italian seasoning
  • 1/4 tsp. freshly ground pepper
  • 4 large red bell peppers
  • 1/2 lb. lean ground beef
  • 1 tbsp. chopped shallots
  • 1/4 cup crumbled reduced-fat feta cheese

Directions

Prep Time
10 minutes
Cook Time
20 minutes
Ready in
30 minutes
  1. Preheat oven to 350°F. Lightly grease a 9x9-inch baking dish. In large bowl combine cooked couscous, tomatoes, beans, Italian seasoning and black pepper; set aside.
  2. Cut off tops of bell peppers; remove seeds and membranes. Cook in boiling water 5 minutes; drain upside down on paper towels.
  3. Coat large nonstick skillet with nonstick cooking spray. Add beef and shallots; cook over medium-high heat 5 minutes or until beef is browned. Drain beef mixture and add to couscous mixture in bowl; toss to blend.
  4. Stuff bell peppers evenly with beef-couscous mixture; top with feta cheese. Place in baking dish.
  5. Bake 10 to 15 minutes or until bell peppers are tender and cheese is melted.

Nutritional Information

Serving Size
1
Per Serving
Calories 318, Calories Fat 50, Total Fat 5g, Saturated Fat 2g, Cholesterol 39mg, Sodium 150mg, Carbohydrate 47g, Protein 22g
Serving Size1
Calories318
Calories Fat50
Calories (fat) extra15
Total Fat5g
Total Fat (extra)9
Saturated Fat2g
Saturated Fat (extra)11
Trans Fat0g
Cholesterol39mg
Cholesterol (extra)13
Sodium150mg
Sodium (extra)6
Potassium653mg
Carbohydrate47g
Carbohydrate (extra)16
Fiber9g
Fiber (extra)39
Sugars7g
Protein22g
Omega30g
Vitamin A5405IU
Vitamin A (extra)108
Vitamin C212mg
Vitamin C (extra)355
Iron3mg
Iron (extra)18