Stuffed Mediterranean Bell Peppers are low in Sodium, and very low in Cholesterol. Bell peppers are excellent sources of vitamins C and A–antioxidants that neutralize free radicals, thus helping to reduce the risk of heart disease. Mediterranean Bell peppers are also a good source of Vitamin K, and a very good source of Manganese - all of which can help reduce risk of heart attack and stroke.
6 large bell peppers
1 cup long grain brown rice
3 tablespoons olive oil
2 medium celery stalks, chopped
1 medium yellow onion
1 teaspoon garlic powder
1 teaspoon cinnamon
3/4 cup raisins
1 tomato, chopped
2 tablespoons parsley
1/4 cup orange juice
1/2 cup parmesan cheese
1/2 cup walnuts
Salt to taste
Pepper to taste
Slice off the tops of the bell peppers, then remove the cores and seeds. Boil bell peppers to blanch for two-three minutes and remove water and drain upside down.
Bring water to a boil in another pan and gradually add rice and bring to boil again. Simmer for about 15-20 minutes until somewhat tender. Rinse and drain rice under cold running water.
Next heat oil in a large skillet, add onion and celery and cook for two minutes. Stir in the garlic, cinnamon, and raisins and cook for one minute. Fork in the rice, stir in pine nuts, walnuts, tomatoes, parsley and orange juice. Cook for four minutes. Remove from the heat, season with salt and pepper to taste, and stir in half the Parmesan cheese.
Lightly oil the bottom casserole dish with olive oil. Place the bell peppers in the dish. Divide the rice mixture equally among them and sprinkle with the remaining Parmesan cheese. Drizzle with a little more oil and pour in enough water to come half-inch up the sides to the bell peppers. Loosely over the casserole dish. Bake in at 350 degrees for approximately 40 minutes. Uncover and cook for a further 10 minutes. Serve with tomato sauce.
Calories: 398 Protein: 11g Carbohydrates: 55g Total Fat: 17g Saturated Fat: 3g Cholesterol: 7mg Sodium: 167mg
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