Cajun Stuffed Peppers

Debby Maugans

Cajun Stuffed Peppers

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    Ingredients

    2 large red or green bell peppers 2 medium plum tomatoes, diced
    1/2 pound skinless, boneless chicken breast, diced 1 small zucchini, finely diced
    2 teaspoons no-salt-added Cajun seasoning 1 1/2 cups baby spinach leaves
    2 teaspoons olive oil 1 cup thawed frozen, cooked brown rice
    1/4 cup chopped onion 1/4 teaspoon salt
    1 clove garlic, minced

    directions

    Total:
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    • 1

      Preheat oven to 350 degrees F. 

    • 2

      Place peppers on a paper towel in the microwave; microwave at High power 1 1/2 to 2 minutes or until softened, turning once.  Let stand until cool enough to handle. Cut bell peppers in half lengthwise; discard seeds and membranes. Pat dry with paper towels. Arrange halves in a shallow baking dish.

    • 3

      Combine chicken and seasoning; toss.  Heat oil in a nonstick skillet over medium heat.  Add chicken and sauté until cooked through, about 5 minutes.  Remove from skillet.  Add onion, garlic, tomatoes, and zucchini to skillet; sauté until zucchini is crisp-just tender, 6 to 7 minutes. Add spinach; sauté until wilted, about 1 minute.  Stir in rice and salt.

    • 4

      Mound filling in peppers.  Add 2 tablespoons water to baking dish; cover tightly with aluminum foil.  Bake 30 minutes or until hot.  Remove from baking dish with a slotted spatula to serve.  Makes 4 servings.

    nutritional information

    Calories:
    177.41
    Fiber:
    3.45 g
    Fat:
    4.36 g
    Folate:
    51.73 mcg
    Saturated Fat:
    0.83 g
    Calcium:
    41.49 mg
    Carbohydrates:
    20.3 g
    Protein:
    14.42 g
    Iron:
    1.79 mg
    Sodium:
    189.64 mg
    Monounsaturated Fat:
    2.42 g
    Polyunsaturated Fat:
    0.74 g
    Calories from Fat:
    22 %
    Exchanges:
    1 starch, 1 1/2 vegetables, 1 1/2 lean meat, 1/2 fat
    Cholesterol:
    31.33 g
    Carbohydrate Servings:
    1
    Potassium:
    554.89 mg
    Added Sugars:
    4.83 g
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