1/2 lb lean ground beef or chicken
3/4 cup uncooked whole-wheat couscous
1 tbsp olive or canola oil
1/2 cup finely chopped yellow onion
3 cups fresh spinach*, chopped
1 tsp oregano
1/2 tsp salt
2 1/4 cups water, divided use
4 large yellow** bell peppers
1/2 cup roasted bell peppers
1/2 cup tomato sauce
dash of ground red pepper
In a small nonstick skillet that has been sprayed lightly with nonstick cooking spray, brown the ground beef or chicken until no longer pink; drain and set aside.
In a large nonstick skillet, over medium-high heat, lightly toast the couscous. This will take about 5 minutes, stirring often during this time. Remove from skillet and set aside.
In the large skillet, heat the oil and add the onion; cook a couple of minutes until translucent. Add the spinach, oregano and salt; cook until the spinach is wilted. Add 2 cups of the water and bring to a boil. Stir in the couscous and bring back to a boil. Reduce the heat to simmer and cook, covered, for about 8 minutes or until the light is absorbed.
Cut a half-inch off the tops of the bell peppers; remove the seeds and membranes.
Combine the browned meat with the couscous mixture; use to fill the bell peppers then replace the tops. Place the peppers in a deep skillet or pan that will allow peppers to stand upright with the lid on. Pour the remaining 1/4 cup of water into the bottom of the pan or skillet. Bring the water to a boil; place a tight-fitting lid on pan and cook on medium to medium low for 8 to 10 minutes or until the peppers are slightly soft. Remove peppers to a serving plate with sides or a shallow dish.
While peppers cook, make the sauce by combining the roasted bell pepper, tomato sauce, and red pepper in a blender or food processor. Process until the mixture is smooth. Transfer mixture to a small microwave-safe bowl and cook in microwave for 2 minutes, stirring after 1 minute.
To serve, pour the sauce over the peppers or divide the sauce onto 4 serving plates and set a pepper in the center of each.
*Or 4-oz chopped frozen spinach, thawed and squeezed dry
**red or green bell peppers may be substituted
1 tbsp olive or canola oil
1/2 cup finely chopped yellow onion
3 cups fresh spinach*, chopped
1 tsp oregano
1/2 tsp salt
2 1/4 cups water, divided use
4 large yellow** bell peppers
1/2 cup roasted bell peppers
1/2 cup tomato sauce
dash of ground red pepper
In a small nonstick skillet that has been sprayed lightly with nonstick cooking spray, brown the ground beef or chicken until no longer pink; drain and set aside.
In a large nonstick skillet, over medium-high heat, lightly toast the couscous. This will take about 5 minutes, stirring often during this time. Remove from skillet and set aside.
In the large skillet, heat the oil and add the onion; cook a couple of minutes until translucent. Add the spinach, oregano and salt; cook until the spinach is wilted. Add 2 cups of the water and bring to a boil. Stir in the couscous and bring back to a boil. Reduce the heat to simmer and cook, covered, for about 8 minutes or until the light is absorbed.
Cut a half-inch off the tops of the bell peppers; remove the seeds and membranes.
Combine the browned meat with the couscous mixture; use to fill the bell peppers then replace the tops. Place the peppers in a deep skillet or pan that will allow peppers to stand upright with the lid on. Pour the remaining 1/4 cup of water into the bottom of the pan or skillet. Bring the water to a boil; place a tight-fitting lid on pan and cook on medium to medium low for 8 to 10 minutes or until the peppers are slightly soft. Remove peppers to a serving plate with sides or a shallow dish.
While peppers cook, make the sauce by combining the roasted bell pepper, tomato sauce, and red pepper in a blender or food processor. Process until the mixture is smooth. Transfer mixture to a small microwave-safe bowl and cook in microwave for 2 minutes, stirring after 1 minute.
To serve, pour the sauce over the peppers or divide the sauce onto 4 serving plates and set a pepper in the center of each.
*Or 4-oz chopped frozen spinach, thawed and squeezed dry
**red or green bell peppers may be substituted
Note: File Photo
