Ingredients
This recipe is an updated version of traditional stuffed peppers, with the peppers roasted before stuffing. A few kitchen ingredients come together easily to serve up a full and flavourful meal in one dish and are freezer-friendly for any leftovers to be enjoyed another time.
- 4 red, yellow, orange or green bell peppers, halved lengthwise
- 1 lb (500g) extra lean or lean ground beef
- 1-1/2 cups (375 mL) chopped zucchini
- 1 small onion, finely chopped
- 1 tsp (5 mL) dried oregano leaves
- 1 cup (250 mL) sodium reduced beef broth
- 1 cup (250 mL) dried orzo pasta
- 3/4 cup (175 mL) crumbled feta cheese, divided
- 1 cup (250 mL) tomato basil pasta sauce
- 2 tbsp (30 mL) chopped pitted kalamata olives (optional)
Preparation
Place peppers, cut side down, on parchment paper lined baking sheet. Roast in 450°F (230°C) oven for 15 minutes or until skins start to blister and peppers are tender but not overcooked. Remove from oven; cover and keep warm.
Meanwhile, brown beef, zucchini, onion and oregano in large non-stick skillet over medium-high heat until meat is thoroughly cooked and liquid has evaporated. Stir in orzo.
Add broth to skillet and bring to boil. Reduce heat, cover and simmer gently for about 8 minutes or until orzo is tender but firm and liquid is absorbed. Stir in ½ cup (125 mL) of the feta.
Place pasta sauce in a small saucepan and warm over medium heat.
Divide beef and orzo mixture among pepper halves. Spoon pasta sauce over top to cover. Top each with remaining feta and olives, if using. Tent loosely with foil. Bake in 350°F (180°C) oven for 15 minutes to heat through.
RECIPE TIP
Let cool completely and refrigerate for up to 2 days. Alternatively pack into resealable containers and freeze for up to 1 month. Thaw in refrigerator and reheat in microwave or in over until heated through.
Nutritional Information
-
460
-
17g
-
8g
-
95mg
-
690mg
-
4g
-
1100mg
-
38g
-
10g
-
26%DV
-
≥25%DV
-
180%DV
-
≥0.2µg
-
≥12µg
-
175mg
-
37g
-
≥70mg
Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium, vitamin D, protein, magnesium and vitamin K while stressing a well-balanced diet which includes fiber and whole grains, vitamins and minerals and protein.
