I made this recipe many times this summer and it was a big winner in my house every time. The fennel seeds really give the stuffed peppers their unique flavor. It’s a great dish that is easily adaptable to whatever veggies you happen to have on hand at the time. Just substitute what you’ve got for what is listed and you really can’t go wrong. Serve with soup or a salad for a hearty meal.
Cous Cous and Feta Stuffed Peppers
adapted from a recipe from www.epicurious.com
Yield: 12 halves
2 WW points per stuffed half-pepper (I eat 2 halves for a nice lunch or dinner = 4 points)
1 1/4 cups fat free chicken or vegetable broth
2/3 cup whole wheat cous cous
6 large bell peppers, mixed colors, washed and cut in half horizontally, seeds and membranes removed
1 T olive oil
1/2 cup chopped onion
12 ounces zucchini and/or yellow squash, quartered lengthwise and then sliced across thinly
1/2 tsp fennel seeds
1/2 tsp dried oregano
1/2 tsp salt
1 cup cherry tomatoes, cut in half
15 oz. canned chickpeas, drained and rinsed
4 ounces reduced fat feta cheese, crumbled
Preheat oven to 425 degrees. Cover a cookie sheet with aluminum foil. Place peppers, cut side up, on cookie sheet, sprinkle them with a touch of salt and roast them for 45 minutes.
Meanwhile, bring the broth to a boil in a saucepan. Remove the pan from the heat, add the cous cous, and cover the pan.
Heat oil in a nonstick skillet. Add onion and sautee until onion is starting to get translucent. Then add the zucchini and/or yellow squash, fennel seeds, oregano and salt. Cook, stirring frequently, for 5 minutes or until vegetables are softened. Remove from heat and stir in the tomatoes and chickpeas. Using a fork, scrape the cous cous into the skillet and toss with the vegetables. Stir in the feta crumbles.
When the peppers are done roasting, turn the oven down to 350 degrees. Fill the roasted pepper halves with the cous cous mixture. Don’t worry about the liquid that pooled in the base of the peppers–that adds needed moisture to the finished dish. Bake 15 minutes. Serve immediately. Refridgerates and microwaves well.
Optional: add spinach for even more nutrients.