1 (6-1/2 oz) package of long grain and wild rice mix
1/2 cup chopped onion
1 garlic clove, minced
1-1/2 cups chopped fresh mushrooms
1/4 cup grated carrot
1 tsp canola oil
10 oz. ground chicken breast (280 g)
1 (7-1/2 oz) can of tomato sauce
2 Tbsp chopped fresh sweet basil (or 1 tsp dried)
2 Tbsp chopped fresh oregano leaves (or 1/2 tsp dried)
Salt
1/4 tsp pepper
4 medium green peppers, halved lengthwise
1/4 cup water
1/2 cup grated part-skim mozzarella cheese
Prepare rice as directed on package but without margarine.
Saute onion, garlic, mushrooms and carrot in canola oil until soft. Add ground chicken. Scramble-fry until chicken is no longer pink.
Add cooked rice, tomato sauce, basil, oregano, salt and pepper.
Stuff each pepper half with 3/4 cup filling. Place in 9x13-inch pan. Pour water into pan. Cover with foil. Bake in 350 F oven for 40 minutes until peppers are tender-crisp.
Remove foil. Top each pepper with 1 Tbsp mozzarella cheese. Bake for 5 minutes until cheese is melted. Makes 8 stuffed peppers.
CHOICES: 1 Starch; 1 Fruit & Vegetable; 1-1/2 Protein
1 stuffed pepper : 176 calories; 2.7 g total fat (25.1 mg cholesterol); 477 mg sodium; 13 g protein; 25 g carbohydrate; 2 g dietary fiber