Looking for a taste of summer? This version of stuffed peppers is light 和 full of fresh flavors. Added bonus: each serving has only 210 calories!
This Heart-Check Certified recipe is brought to you by American Egg Board.
营养成分
营养成分
卡路里 | 210 | |
---|---|---|
总脂肪 | 9.0 g | |
饱和脂肪 | 2.0 g | |
反式脂肪 | 0.0 g | |
多不饱和脂肪 | 1.8 g | |
不饱和脂肪 | 4.5 g | |
胆固醇 | 190 mg | |
钠 | 440 mg | |
总碳水化合物 | 18 g | |
膳食纤维 | 4 g | |
糖 | 6 g | |
蛋白质 | 13 g |
饮食交流
1 starch, 1 vegetable, 1 lean meat, 1 fat
成分
-
1 tablespoon olive oil -
1/2 medium onion, chopped (about ½ cup) -
3/4 cup chopped 茄子 -
2 大蒜 cloves (minced) -
半茶匙辣椒粉 -
1/2 teaspoon dried 牛至 -
1/4茶匙盐 -
捏黑胡椒 -
1 tablespoon tomato paste -
3/4杯煮熟的藜麦 -
2 tablespoons chopped, fresh parsley (divided) -
2 red bell peppers (halved) -
4个鸡蛋 -
1/4杯脱脂羊乳酪 -
1/2 cup chopped, fresh
方向
-
预热烤箱至华氏400度. HEAT oil in large skillet set over medium-high heat. 煮洋葱, 茄子, 大蒜, 红辣椒, 牛至, salt 和 pepper for about 5 minutes or until 茄子 starts to soften. Stir in tomato paste 和 cook for 1 minute. Stir in tomatoes; cook for about 5 minutes or until 茄子 和 tomatoes are tender. -
Remove from heat 和 stir in quinoa 和 half of the parsley. Spoon quinoa 和 vegetable mixture evenly into red pepper halves. Arrange in greased baking dish. 用箔纸覆盖. 烤 for about 20 minutes or until peppers are tender-crisp. -
去掉箔. Crack egg into each stuffed pepper 和 sprinkle with feta. 烤, 发现了, for 10 to 12 minutes or until peppers are tender 和 eggs whites are set or until desired doneness. Sprinkle with remaining parsley.