Cook brown rice. Rinse under cold water.
Meanwhile, preheat oven to 350 degrees F. Spray a 9" x 13" baking dish to lightly coat.
Cut the tops from the bell peppers to make "lids". Discard the stems and dice the pepper tops. Using a spoon, scoop out and discard the ribs and seeds from the peppers. If needed, trim the bottoms of the peppers so they can stand without tilting. Place peppers in the 9" x 13" baking dish.
Heat a medium skillet over medium heat. Spread the pine nuts evenly in the skillet and cook, stirring occasionally, until toasted, approximately 3 minutes. Transfer to a bowl.
Heat the 1 tablespoon olive oil in the skillet. Add the onion, ground sirloin, diced pepper tops, and garlic and cook, stirring occasionally, until the onion is tender and the meat is browned, about 5 minutes. Add the spinach and Italian seasoning and stir to evaporate excess moisture, about 1 minute. Transfer to the bowl with the pine nuts and let cool slightly. Stir in the rice, cheese, panko, egg white, salt, and pepper and mix well.
Divide the mixture evenly among the peppers, pressing it firmly into each to make a high mound. Pour the tomatoes and their juice around the peppers. Cover tightly with aluminum foil and bake for 45 minutes. Uncover and bake until the pepper are tender when pierced with the tip of a small sharp knife, about 30 minutes more. Divide the peppers and tomatoes among 4 shallow bowls and serve.
From: The Everyday Dash Diet Cookbook
Vegetable , non starch - 2
Grains & starches - 1.5
Fruits - 0
Dairy - 1
Nuts, beans, & seeds - 1/4
Lean meats & eggs - 1 oz
Fats - 0
Refined grains & sugars - 0
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (320g)|
|Recipe Makes: 4 Servings|
|Calories from Fat: 66 (27%)|
|Amt Per Serving||% DV|
|Total Fat 7.3g||10 %|
|Saturated Fat 1.5g||8 %|
|Monounsaturated Fat 2.2g|
|Polyunsanturated Fat 2.3g|
|Cholesterol 9.8mg||3 %|
|Sodium 273.3mg||9 %|
|Potassium 685.7mg||18 %|
|Total Carbohydrate 30.4g||9 %|
|Dietary Fiber 6.2g||25 %|
|Sugars, other 24.2g|
|Protein 15.7g||22 %|
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Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.
Calories per serving: 243
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