This easy, attractive, meatless dish is perfect for those times when you need to throw a dinner together quickly. Serve with a tossed salad for a complete meal.
1 red bell pepper, halved lengthwise and seeded
1 yellow bell pepper, halved lengthwise and seeded
2 teaspoons unsalted stick margarine
1 celery stalk, diced
1 onion, chopped
1 cup quick-cooking brown rice
1 cup low-sodium mixed vegetable juice
1 cup drained rinsed canned chickpeas
1/4 cup minced fresh parsley
Dash cayenne pepper
1/3 cup shredded part-skim mozzarella cheese
1. Place the bell pepper halves, cut-side up, in a 2-quart microwaveable casserole; add 2 tablespoons water. Microwave, covered, on High until softened, 4 minutes; invert the peppers and drain.
2. Meanwhile, in a large nonstick saucepan, melt the margarine. Add the celery and onion; cook, stirring as needed, until softened, about 5 minutes.
3. Add the rice and vegetable juice; bring to a boil, stirring as needed. Reduce the heat and simmer, covered, until the rice is tender, about 8 minutes. Stir in the chickpeas, parsley and cayenne; cook, stirring as needed, until heated through, about 2 minutes.
4. Divide the rice mixture evenly among the pepper halves; sprinkle evenly with the cheese. Return the peppers to the casserole; microwave, covered, on High until the cheese is melted, 4 minutes. Makes 2 servings.
Per Serving: 494 calories, 12 g total fat, 3 g saturated fat, 12 mg cholesterol, 231 mg sodium, 81 g total carbohydrate, 9 g dietary fiber, 21 g protein, 241 mg calcium.
Serving Provides: 2 breads, 2 fruit/vegetables, 3 protein/milks, 1 fat.
Points Per Serving: 9
Recipe and photo are from Weight Watcher’s “Simply the Best” cookbook. Recipe is credited to Carolyn Webb, Ontario Canada.
