Stuffed Peppers:
Our version of this traditional favorite replaces plain white rice with fiber-rich barley. A little taste-testing in our staff lunchroom helped to perfect this recipe, and we think you'll love it.
Ingredients
1 pound 92% Lean Ground Beef or 96% Lean Ground Round
6 green peppers
3/4 cup chopped onion
2 14.5-ounce cans diced tomatoes
2/3 cup pearled barley
2 cloves garlic, minced
1/2 teaspoon dried basil leaves
1/2 teaspoon basil
salt and pepper to taste
Directions:
Preheat oven to 350 degrees. Steps 1-3 may be done simultaneously.
1. Put barley in 2 1/2 cups of water and simmer, covered, on low heat until barley is tender and water is absorbed (about 25 minutes).
2. Fill a saucepan with water and bring to a boil. Slice the tops off the green peppers, remove seeds and membranes and immerse them in the water and let boil for 5 minutes. Remove and drain.
3. Brown ground beef and onions in a large skillet. Stir frequently, breaking ground beef into small pieces.
4. Mix diced tomatoes and cooked barley with ground beef; stir in spices. Put peppers right side up in ungreased baking dish. Fill peppers with beef/barley/tomato mixture. Bake, covered, for 30 minutes.
Makes 6 servings.
Cooking Tip: For a fun presentation, save the tops of the peppers and bake them alongside the stuffed peppers. Then serve with the stemmed tops back on the peppers.
Nutritional Analysis Per Serving
Using 92% Lean Ground Beef
CALORIES 277 (23% from fat);
FAT 7.6g (sat 3.2g);
PROTEIN 21.1g;
CARB 35.5g;
FIBER 8.1g;
CHOL 45mg;
IRON 4.9mg;
SODIUM 235mg
Diabetic Exchanges: Starch 2; Lean Meat 3
Using 96% Lean Ground Round
CALORIES 219 (16% from fat);
FAT 3.9g (sat 1.4g);
PROTEIN 21.2g;
CARB 26.5g;
FIBER 5.6g;
CHOL 40mg;
IRON 2.8mg;
SODIUM 347mg
Diabetic Exchanges: Vegetable 3; Very Lean Meat 3
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