Diabetic Cooking

Orzo stuffed peppers

Preparation time: 25 minutes. Baking time: 45 minutes.


  • 8 ounces orzo or other small pasta shape
  • 2 teaspoons oil
  • 2 cloves garlic, minced
  • 1 medium onion, chopped
  • 1/2 teaspoon thyme
  • 1 tablespoon chopped fresh parsley
  • 1/2 cup grated Parmesan cheese
  • 1 1/2 plus 1/2 cups low-sodium chicken broth
  • 3 ounces reduced-fat provolone cheese, grated and divided in halves
  • 6 red bell peppers
  • 3 teaspoons dry bread crumbs


Preheat oven to 350°F. Prepare pasta according to package directions; drain and set aside. Heat oil in medium saucepan; add garlic, onion, and celery. Cover and cook until vegetables are soft. Remove from heat. Stir in pasta, thyme, parsley, Parmesan cheese, 1/2 cup of the chicken broth, and half of the provolone cheese. Cut tops off the peppers and remove seeds. Cut a small piece off the bottoms so peppers will stand upright. Spoon the pasta mixture into each pepper and set in baking dish. Sprinkle each pepper with 1/2 teaspoon bread crumbs. Sprinkle the remaining half of the provolone on top of the peppers. Pour the remaining 1 1/2 cups of broth around peppers. Bake 45 minutes until lightly browned on top and tender. Serve immediately.

Yield: 6 peppers.

Serving size: 1 pepper.

Nutrition Facts Per Serving:
Calories: 272 calories, Carbohydrates: 38 g, Protein: 14 g, Fat: 7 g, Saturated Fat: 3 g, Sodium: 383 mg, Fiber: 3 g

Exchanges per serving: 2 starch, 1 vegetable, 1 meat. Carbohydrate choices: 2 1/2.

This recipe was developed by Nancy Cooper, a Contributing Editor of Diabetes Self-Management. Nancy is a Diabetes Nutrition Specialist at the International Diabetes Center in Minneapolis, Minnesota.