Beef and Couscous Stuffed Baby Bell Peppers

Beef and Couscous Stuffed Baby Bell PeppersTiny peppers are packed with Ground Beef, spinach and couscous for a colorful appetizer that’s easy on the waistline at only 35 calories each.

Makes: 30 appetizers
Total Recipe Time: 1 to 1 ¼ hours

Ingredients

  • 1 pound Ground Beef
  • 15 baby sweet bell peppers (about 2 ½ to 3 inches long, about 1 ¼ pounds)
  • ⅔ cup regular or spicy 100% vegetable juice
  • ½ cup frozen chopped spinach, thawed, squeezed dry
  • ¼ cup uncooked whole wheat or regular couscous
  • 2 cloves garlic, minced
  • ½ teaspoon dried oregano leaves
  • ½ teaspoon salt
  • ½ teaspoon ground black pepper
  • ½ cup reduced-fat shredded Parmesan, Monterey Jack, white Cheddar or Italian-blend cheese

Instructions
  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 minutes or until instant-read thermometer inserted into center of pepper registers 160°F and peppers begin to brown. Let stand 5 minutes before serving.

Test Kitchen Tips

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.

Nutritional Facts Per Serving, using 80% lean ground beef:

Calories 49 Carbohydrate 3 g
Fat 2 g Fiber 0.6 g
Cholesterol 12 mg Protein 4 g
Sodium 99 mg

Nutritional Facts Per Serving, using 93% lean ground beef:

Calories 44 Carbohydrate 3 g
Fat 2 g Fiber 0.6 g
Cholesterol 12 mg Protein 4 g
Sodium 101 mg

Nutritional Facts Per Serving, using 96% lean ground beef:

Calories 37 Carbohydrate 3 g
Fat 1 g Fiber 0.6 g
Cholesterol 11 mg Protein 4 g
Sodium 99 mg


Source: Beef -It’s What’s for Dinner

This entry was posted in Minnesota Beef Council, Recipe Database, Recipe of the Month. Bookmark the permalink.

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