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Savory stuffed peppers

Preparation time: 45 minutes

Ingredients

4 medium-size green peppers
1/2 pound extra-lean ground beef
1/2 cup chopped onion
1 cup drained, canned whole tomatoes
1 cup cooked wild rice
1 tablespoon Worcestershire sauce
1/2 teaspoon Italian seasoning
1/2 cup soft bread crumbs
Vegetable cooking spray
1 cup canned tomato sauce

Slice off stem end of peppers and remove and discard seeds and membranes. Submerge the peppers in a pan of boiling water and cook for 5 to 10 minutes; drain. Brown ground beef and onion in a nonstick skillet over medium heat. Drain and pat dry with paper towels. Return meat mixture to skillet. Add tomatoes, breaking them into pieces with cooking spoon, and cook until liquid evaporates. Remove meat mixture from heat; stir in wild rice, Worcestershire sauce, and Italian seasoning. Spoon 1/2-cup portions of rice mixture into peppers; sprinkle evenly with bread crumbs. Place peppers in a baking dish coated with cooking spray. Bake at 350°F for 20 minutes or until lightly browned. Spoon tomato sauce over peppers and return to oven until heated.

Yield: 4 servings
Serving Size: 1 stuffed pepper

Nutritional Information

Per Serving:
  Calories: 243
  Carbohydrate: 34 gg
  Protein: 19 g
  Fat: 4 g
  Saturated fat: <1 g
  Sodium: 653 mg
  Fiber: 5 g
  Exchanges per serving: 2 starch, 1 1/2 lean meat, 1 fat
  Carbohydrate choices: 2

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