by Patrece ~
A Delightfully tasty dish under 150 calories and packed with nutrition.
Quinoa, Chicken & Vegetable Stuffed Peppers
Ingredients (Makes 4 servings)
1/2 Cup chicken breast, cooked and diced
1/2 Cup Quinoa, prepared
2 Bell peppers, large
3 Asparagus spears, diced
1/3 Cup leek, chopped
1/3 Cup diced canned tomato
1/3 Cup water
!/3 Cup diced zucchini
Onion, diced small.
3 cloves garlic, pressed.
Broccoli, finely chopped
Carrot, finely chopped.
Prepare quinoa according to package directions. When cooked, set aside. While it is cooking...
Wash green peppers and cut in half lengthwise, removing stem and seeds. Parboil for 6 to 8 minutes or until firm-tender. (Do not allow to become too soft.) Drain and allow to cool.
Simmer diced chicken breast, leek & asparagus in a small pan, with a small amount of water to keep it from "frying" for about 4 to 5 minutes. Set aside.
Combine diced tomatoes (including any juice) and the water, stir.
In a medium sized bowl mix together the quinoa, chicken mixture, zucchini & 1/3 of the tomato mixture, *along with seasonings of your choice and combine well. Put the rest of the tomato mixture into a 9x9 baking pan, coating the entire bottom with it.
Separate this mixture into 4 equal parts and stuff pepper halves with it fairly firmly, so it stays together and arrange peppers in the baking pan.
Bake at 375 for approximately 20 to 25 minutes, or until juice in pan is bubbling and hot. Remove from oven and allow to cool for 5 minutes.
Serve and enjoy!
* Seasonings are not calculated in the nutrition facts of this recipe, since everyone has their own preferences on seasonings. I use salt, pepper, minced garlic clove, a dash of Mrs. Dash and a bit of turmeric.
Tips & Hints:
• To ensure tender and juicy chicken, I always brine my chicken for a minimum of one hour prior to cooking it. What a difference it makes! (if you need information on brining, see the hints and tips section of this folder.)
• You may wish to put some of the juices from the bottom of the pan over the pepper when serving. You can also add a touch of low fat shredded cheese to the top just before serving. Remember that adding cheese will slightly change the nutritional facts of this dish.
• Serve with a salad of iceberg and spring mix lettuce, along with your favorite salad additions such as green pepper, tomato, cucumber, onion, etc… for a healthy, nutritious & delicious well rounded meal.
• The quinoa provides you with not only added protein, but also healthy carbs and fiber!
1 serving (163.4 g)
Amount Per Serving
Calories from Fat
Vitamin A 42%
Vitamin C 137%
* Based on a 2000 calorie diet
• Very low in saturated fat
• Low in sodium
• High in manganese
• High in magnesium
• High in niacin
• High in phosphorus
• Very high in vitamin A
• Very high in vitamin B6
• Very high in vitamin C