Kale and Rice Stuffed Peppers

By Tonya_Speed

NUTRITION per serving: 109 Calories; 4g Fat; 5g Protein; 16g Carbohydrate; 3g Dietary Fiber; 3mg Cholesterol; 291mg Sodium. Exchanges: 1/2 Grain (Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 1/2 Fat. Points: 2

Ingredients

• 3 medium red bell peppers
• 1 tablespoon olive oil
• 1/4 teaspoon salt
• Black pepper, to taste
• 6 cups lightly packed kale
• Non-aerosol cooking spray
• 1/2 cup chopped onion
• 1/2 cup chopped red bell pepper
• 2 cloves garlic, pressed
• 3/4 cup cooked brown rice
• 1/3 cup grated Parmesan cheese
• 2 tablespoons toasted pine nuts
• 1 tablespoon lemon juice
• Salt and pepper, to taste
• Aluminum foil wrap

Details

Servings 6
Adapted from savingdinner.com

Preparation

Step 1

Preheat oven to 400 degrees. Halve peppers lengthwise through the stems, leaving them attached. Remove the seeds and membranes. Lightly brush the insides and outsides with oil; sprinkle the insides with salt and pepper. Place peppers, cut-side down, in a 9- x 13-inch baking dish; bake for 10 to 15 minutes or until peppers are just tender. Cool slightly then turn cut-side up. Meanwhile, in a large skillet with a tight-fitting lid, bring 2 cups of salted water to a boil; stir in kale, cover and cook for 10 to 12 minutes or until tender; drain, rinse under cold water and squeeze dry, then finely chop. Coat a large skillet with cooking spray over medium heat; add onion and bell pepper; cook, stirring often, until onion is golden, 6 to 8 minutes. Add garlic; cook and stir for 30 seconds. Stir in kale, then remove skillet from heat and let mixture cool slightly. Stir in cooked rice, Parmesan cheese, pine nuts and lemon juice; season with salt and pepper. Divide the filling evenly among the bell pepper halves. Add 2 tablespoons of water to the baking dish and cover the dish with aluminum foil wrap; bake for 15 to 20 minutes or until heated through. Uncover and bake for 5 minutes more. Serve hot.

LC SERVING SUGGESTION: Serve a big green salad on the side.
SERVING SUGGESTION: Add corn on the cob.
KOSHER: No changes necessary.
GLUTEN FREE: No changes necessary.