Broccoli and Cheese Stuffed Peppers
A delicious mixture of broccoli, cheese and rice stuffed inside colorful bell peppers.
Servings : 6 servings
Ingredients
- 4 bell peppers , halved and seeded
- 2 cups cooked rice (you can use white rice, brown rice, etc...)
- 2 tablespoons olive oil
- 1 small yellow onion , diced
- 1/2- cup diced yellow bell pepper
- salt and fresh ground pepper , to taste
- 2 cups broccoli florets
- 1/4- cup skim milk
- 1 cup shredded sharp cheddar cheese
- 1 cup shredded white cheddar cheese
- 1/2 teaspoon chili powder , or to taste
- 1/4 teaspoon cayenne pepper
- 1/8 teaspoon ground nutmeg
- 1/2 tablespoon dried parsley
- 1/2- cup mixture of both shredded cheddar and white cheddar , for topping
- dollops of low fat sour cream (optional)
Instructions
- Preheat oven to 375.
- Place halved bell peppers in a lightly greased baking dish and set aside.
- Prepare the rice according to the directions on the package. You will need about 2 cups prepared rice.
- In the meantime, heat olive oil in a skillet over medium-heat.
- Add onions and cook for 1 minute.
- Stir in chopped peppers and season with salt and ground pepper; continue to cook for 3 minutes or until peppers are tender.
- Add broccoli florets and cook for 2 minutes, or until broccoli is fork tender.
- Remove from heat.
- Place cooked rice in a large bowl.
- Add broccoli mixture to the rice.
- Stir in milk, cheddar cheese, white cheddar cheese, chili powder, cayenne pepper, nutmeg and parsley; mix until thoroughly combined. Taste for seasoning and adjust accordingly.
- Divide mixture evenly between peppers, packing the mixture tightly into the hollow pepper shells.
- Bake for 20 minutes.
- Remove from oven and top with remaining cheese; bake for an additional 3 to 5 minutes, or until cheese is melted.
- Remove from oven and let stand few minutes.
- Top each pepper with a dollop of sour cream and serve.
Nutrition
Calories: 474 kcal | Carbohydrates: 25 g | Protein: 23 g | Fat: 31 g | Saturated Fat: 17 g | Cholesterol: 82 mg | Sodium: 506 mg | Potassium: 427 mg | Fiber: 3 g | Sugar: 5 g | Vitamin A: 3585 IU | Vitamin C: 152.7 mg | Calcium: 606 mg | Iron: 1.3 mg | Net Carbs: 22 g
Nutritional info is an estimate and provided as courtesy. Values may vary according to the ingredients and tools used. Please use your preferred nutritional calculator for more detailed info.