Beef and Couscous Stuffed Baby Bell Peppers
Courtesy of The Beef Checkoff
Servings: 30
Prep Time: 30 Min.
Cook Time: 30 Min.
Prep Time: 30 Min.
Cook Time: 30 Min.
What you need:
* 1 lb. ground beef
* 15 baby sweet bell peppers (about 2-1/2 to 3 in. long, about 1-1/4 lb.) or five medium bell peppers (any color), cut lengthwise into sixths may be substituted for mini peppers.
* 2/3 c. regular or spicy 100% vegetable juice
* 1/2 c. frozen chopped spinach, thawed, squeezed dry
* 1/4 c. uncooked whole wheat or regular couscous
* 2 cloves garlic, minced
* 1/2 tsp. dried oregano leaves
* 1/2 tsp. salt
* 1/2 tsp. ground black pepper
* 1/2 c. reduced-fat shredded Parmesan, Monterey Jack, white Cheddar or Italian-blend cheese
* 15 baby sweet bell peppers (about 2-1/2 to 3 in. long, about 1-1/4 lb.) or five medium bell peppers (any color), cut lengthwise into sixths may be substituted for mini peppers.
* 2/3 c. regular or spicy 100% vegetable juice
* 1/2 c. frozen chopped spinach, thawed, squeezed dry
* 1/4 c. uncooked whole wheat or regular couscous
* 2 cloves garlic, minced
* 1/2 tsp. dried oregano leaves
* 1/2 tsp. salt
* 1/2 tsp. ground black pepper
* 1/2 c. reduced-fat shredded Parmesan, Monterey Jack, white Cheddar or Italian-blend cheese
What to do:
1. Heat oven to 400°F. Cut bell peppers in half lengthwise; remove seeds and membranes, but not stem. Place peppers, cut-sides up, on two rimmed baking sheets.
2. Combine ground beef, vegetable juice, spinach, couscous, garlic, oregano, salt and black pepper in large bowl, mixing lightly but thoroughly. Spoon beef mixture evenly into peppers. Sprinkle with cheese.
3. Bake, uncovered, in 400°F oven 25 to 30 min. or until instant-read thermometer inserted into center of pepper registers 160°F and peppers begin to brown. Let stand 5 min. before serving.
* Two broiler pans may be substituted for baking sheets
* Cooking times are for fresh or thoroughly thawed ground beef. Color is not a reliable indicator of ground beef doneness.
* Nutrition information per serving, using 96% lean ground beef:
* Recipe Courtesy of The Beef Checkoff
2. Combine ground beef, vegetable juice, spinach, couscous, garlic, oregano, salt and black pepper in large bowl, mixing lightly but thoroughly. Spoon beef mixture evenly into peppers. Sprinkle with cheese.
3. Bake, uncovered, in 400°F oven 25 to 30 min. or until instant-read thermometer inserted into center of pepper registers 160°F and peppers begin to brown. Let stand 5 min. before serving.
* Two broiler pans may be substituted for baking sheets
* Cooking times are for fresh or thoroughly thawed ground beef. Color is not a reliable indicator of ground beef doneness.
* Nutrition information per serving, using 96% lean ground beef:
* Recipe Courtesy of The Beef Checkoff
Nutritional information:
Calories: 37; Total Fat: 1g; Saturated Fat: 0g; Cholesterol: 12mg; Total Carbs: 3g; Fiber: 1g; Protein: 4g; Sodium: 99mg;