Guess what’s for dinner, Jim?!
[Busy Crab Note: I used yellow peppers for my version of the recipe, pictured below. As it turns out, I was also out of a few ingredients, but had good substitutions on hand: No orzo? No problem. I used Acini di Pepe. Out of tomatoes and scallions? I subbed with a can of Ro-Tel (tomatoes and chilies), drained. I thought the recipe turned out great.]
- 2 large yellow, red, or green sweet peppers, halved lengthwise
- 2/3 cup uncooked orzo
- 1 clove garlic, minced
- 1 tablespoon olive oil or cooking oil
- 4 teaspoons all-purpose flour
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
- 3/4 cup fat-free milk
- 1 large tomato, peeled, seeded, and chopped (3/4 cup)
- 1/4 cup thinly sliced green onion
- 1/3 cup shredded provolone cheese (1-1/2 ounces)
- 1 tablespoon snipped fresh mint (or 2 tablespoons snipped fresh basil, or 1/2 teaspoon dried mint or 1 teaspoon dried basil, crushed)
- 2 tablespoons grated Asiago or Parmesan cheese
Preheat oven to 375 degree F.
- Clean peppers and remove stems, membranes, and seeds. Cook in a covered saucepan in a large amount of boiling water for 3 minutes. Drain well.
- Cook orzo according to package directions; drain and set aside.
- In a small saucepan, heat oil and cook the minced garlic for 1 minute. Stir in the flour, salt, and black pepper. Add the milk all at once. Cook and stir until thickened and bubbly. Stir in the cooked orzo, tomato, green onion, provolone cheese, and mint or basil.
- Place the sweet pepper halves in a 2-quart square baking dish. Spoon filling into peppers and spoon any remaining filling around peppers. Sprinkle with Asiago or Parmesan cheese.
- Bake in a 375 degree F oven for 20 to 25 minutes or until heated through.
Makes 4 servings.
Based on the following nutritional information, the recipe yields 4 servings at 5 PointsPlusTM:
- Calories: 198
- Total Fat: 8g
- Saturated Fat: 3g
- Cholesterol: 11mg
- Sodium 265mg
- Carbohydrate 24g
- Fiber 3g
- Protein 9g