Recipe: Smoky Stuffed Peppers (using brown rice, serves 2)

SMOKY STUFFED PEPPERS

"Spicy turkey sausage and smoked cheese give a flavorful boost to this slightly "retro" dinner. We've speeded it up by microwave-blanching the peppers and using instant brown rice. If possible, choose peppers that will stand upright."

2 large bell peppers, tops cut off and seeded
4 ounces hot Italian turkey sausage, removed from casing (about 1 link)
3/4 cup reduced-sodium chicken broth
1 large plum tomato, chopped
2/3 cup instant brown rice, uncooked
1/3 cup chopped fresh basil
1/3 cup finely shredded smoked cheese, such as mozzarella, Cheddar or Gouda, divided use

Position rack in upper third of oven; preheat broiler.

Place peppers cut-side down in a large, microwave-safe dish. Fill the dish with 1/2-inch of water, cover and microwave on High until the peppers are tender-crisp, 7 to 10 minutes. Drain the water and transfer the peppers to a roasting pan.

Meanwhile, cook sausage in a large saucepan over medium-high heat, breaking it up into small pieces with a wooden spoon, until cooked through, about 5 minutes. Stir in broth, tomatoes and rice; bring to a simmer, scraping up any browned bits with a wooden spoon. Cover, reduce heat to medium-low and simmer until the rice is softened but still moist, about 10 minutes,

Stir basil and half the cheese into the rice mixture. Divide the filling between the peppers, then top with the remaining cheese.

Broil until the cheese is melted, 2 to 3 minutes.

To Make Ahead: Cover and refrigerate for up to 3 days.

Makes 2 servings

Per Serving:
296 calories; 11 g fat (5 g sat, 0 g mono); 45 mg cholesterol; 32 g carbohydrate; 19 g protein; 5 g fiber; 549 mg sodium; 393 mg potassium.

Nutrition Bonus: Vitamin C (230% daily value), Vitamin A (25% dv), Calcium & Iron (15% dv).

Source: Eating Well Serves Two by Jim Romanoff and The Test Kitchen of Eating Well Magazine