Greek Stuffed Peppers
1 ½ cup vegetable broth
1 cup whole wheat couscous
4 red, yellow or green peppers
2 tbsp balsamic vinegar
1 tbsp water
1 tbsp sunflower oil
¼ tsp salt
1 tsp dried oregano
½ cup finely chopped red onion
¼ cup chopped black olives
2 cups chopped watercress or flat-leaf parsley
½ cup finely crumbled feta cheese
¼ cup toasted sunflower kernels
1. Heat broth to boiling in a medium saucepan. Remove from heat, stir in couscous, cover and leave for 10 minutes. Fluff couscous with a fork and leave uncovered to cool. Meanwhile, preheat oven to 375°.
2. Fill a large pot half-full of water and bring to a boil. Cut tops from peppers, remove seeds and membranes, and then place the peppers into the water. Cook, covered, for 4-5 minutes, until just tender. Coat 4 custard cups with oil and stand a pepper upright in each. (Sprinkle inside of peppers with salt, if desired.)
3. In a small bowl, combine vinegar, water, oil, ¼ teaspoon salt and oregano; mix well. Pour over couscous and stir in along with the onion, olives, watercress, feta and sunflower kernels.
4. Fill peppers, packing lightly. Place custard cups in an 8” or 9” cake pan and bake about 15 minutes or until heated through. Just before serving, quickly reheat remaining couscous. On individual serving dishes or on one platter, place the baked peppers on a bed of couscous.
Serves 4. Analysis per serving: 400 calories, 14g protein, 14.6g fat (3.8g saturated),
10g fiber, 58g carbohydrate, 767 mg sodium
Source: National Sunflower Association (www.sunflowernsa.com)