Barley-Stuffed Peppers
Source of Recipe
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1 cup reduced-sodium chicken broth
1 cup sliced fresh mushrooms
2/3 cup quick-cooking barley
2 large red, yellow, and/or green sweet peppers (about 1 pound)
1 egg, beaten
3/4 cup shredded reduced-fat mozzarella cheese (3 ounces)
1 large tomato, peeled, seeded, and chopped (about 3/4 cup)
1/2 cup shredded zucchini
1/3 cup soft bread crumbs
1 tablespoon snipped fresh basil or 1/2 teaspoon dried basil, crushed
1 teaspoon snipped fresh rosemary or 1/8 teaspoon dried rosemary,
crushed
1/8 teaspoon onion salt
Several dashes bottled hot pepper sauce
Fresh rosemary (optional)
Dried red chili peppers (optional)
In a medium saucepan combine the broth, mushrooms, and barley. Bring
to boiling; reduce heat. Simmer, covered, for 12 to 15 minutes or
until barley is tender. Drain thoroughly.
Cut sweet peppers in half lengthwise; remove seeds and membranes. If
desired, precook pepper halves in boiling water for 3 minutes. Drain
on paper towels.
In a medium mixing bowl stir together the egg, 1/2 cup of the cheese,
the tomato, zucchini, bread crumbs, basil, rosemary, onion salt, and
bottled hot pepper sauce. Stir in cooked barley mixture. Place
peppers, cut side up, in a 2-quart rectangular baking dish. Spoon
barley mixture into the pepper halves.
Bake stuffed peppers, covered, in a 350 degree oven for 20 to 25
minutes or until filling is heated through. Sprinkle remaining cheese
over the peppers. Return to oven; bake 2 minutes more. Carefully
transfer peppers to a serving platter. If desired, garnish with fresh
rosemary and dried red chili peppers.
Makes 4 servings.
Nutritional facts per serving: calories: 195, total fat: 5g, saturated
fat: 2g, cholesterol: 62mg, sodium: 364mg, carbohydrate: 28g, fiber:
5g, protein: 12g, vitamin C: 213%, calcium: 17%, iron: 8%.
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