Written By: Sarah Ryan, MS, RDN, LD
Yield: 4 Servings
Serving Size: 2 bell pepper halves
– 4 medium bell peppers of any color, halved with stem and seeds removed
– 1 microwave pouch of 7 grain rice mix
– 1 Tbsp. butter
– 3 Tbsp. olive oil, divided
– 3 cloves garlic, minced
– 3 green onions, diced
– 1 large chicken breast, diced into bite-sized pieces
– 1 tsp cumin
– 1 Tbsp. garlic powder
– 1 tsp chili flakes (optional)
– 1 lemon juiced
– 1 large tomato, diced
– 2 Tbsp. fresh oregano
– ½ cup grated asiago cheese (about 1 Tbsp. of cheese/pepper half)
– Salt and pepper to taste
– 2 Tbsp. fresh parsley, for garnish
1. Preheat the oven to 375 degrees Fahrenheit.
2. Brush bell pepper halves with 1 Tbsp. of olive oil. Lightly sprinkle bell peppers with salt if desired. Place peppers on lined baking sheet and bake until the peppers are slightly cooked, about 10 minutes.
3. While the peppers are cooking, melt 1 tablespoon butter and 2 tablespoons olive oil in skillet over medium heat. Add garlic and green onion and sauté for 3 minutes. Add diced chicken, cumin, garlic powder, chili flakes, salt and pepper. Cook chicken until no longer pink and juices run clear, approximately 10 minutes. Heat rice mix in microwave per package instructions. Add lemon juice, tomatoes, fresh oregano and rice mixture to skillet; gently stir until combined.
4. Spoon the chicken and rice mixture into each bell pepper half. Sprinkle with asiago cheese.
5. Bake until the cheese is melted, about 5-7 minutes.
6. Sprinkle the bell peppers with fresh parsley. Serve alone or with a mixed salad.
Recipe Variations:
– Instead of bell peppers, oregano and asiago cheese, substitute poblano peppers, cilantro and pepper jack.
– Substitute chicken for 6 oz. pound ground turkey or beef.
Nutrition Information:
334 calories, 16.2 g fat, 6.3 g saturated fat, 50 mg cholesterol, 324 mg sodium, 30 g carbohydrate, 4 g fiber, 16 g protein