Beef and Couscous Stuffed Baby Bell Peppers
A colorful appetizer for any occasion. Tiny peppers packed with Ground Beef, spinach and couscous, sprinkled with reduced-fat cheese.
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Cook Time: 1 hrs 15 mins
Servings: 30
Ingredients: 10
Ingredients
Preparation
-
Step 1
Heat oven to 400°F. Cut bell peppers in half lengthwise; remove seeds and membranes, but not stem. Place peppers, cut-sides up, on two shallow-rimmed baking sheets.
Cooking Tip:
Two broiler pans may be substituted for baking sheets.Five medium bell peppers (any color), cut lengthwise into sixths may be substituted for mini peppers. Continue as directed in step 2. -
Step 2
Combine Ground Beef, vegetable juice, spinach, couscous, garlic, oregano, salt and black pepper in large bowl, mixing lightly but thoroughly. Spoon beef mixture evenly into peppers. Sprinkle with cheese.
-
Step 3
Bake, uncovered, in 400°F oven 25 to 30 minutes or until instant-read thermometer inserted into center of pepper registers 160°F and peppers begin to brown. Let stand 5 minutes before serving.
Cooking Tip: Cooking times are for fresh or thoroughly thawed Ground Beef. Ground beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of ground beef doneness.
Nutrition Information
49 Calories
1g SAT FAT
4g PROTEIN
0.5 mg IRON
0.7 mg ZINC
* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet
Nutrition information per serving, using 80% lean ground beef, 30 servings: 49 Calories; 18 Calories from fat; 2g Total Fat (1 g Saturated Fat; 1 g Monounsaturated Fat;) 12 mg Cholesterol; 99 mg Sodium; 3 g Total Carbohydrate; 0.6 g Dietary Fiber; 4 g Protein; 0.5 mg Iron; 0.8 mg NE Niacin; 0 mg Vitamin B6; 0.3 mcg Vitamin B12; 0.7 mg Zinc; 2.3 mcg Selenium; 9.2 mg Choline.
This recipe is a good source of Vitamin B12.
44 Calories
0g SAT FAT
4g PROTEIN
0.6 mg IRON
0.8 mg ZINC
* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet
Nutrition information per serving, using 93% lean ground beef: 44 Calories; 18 Calories from fat; 2g Total Fat (0 g Saturated Fat; 0 g Monounsaturated Fat;) 12 mg Cholesterol; 101 mg Sodium; 3 g Total Carbohydrate; 0.6 g Dietary Fiber; 4 g Protein; 0.6 mg Iron; 0.8 mg NE Niacin; 0.1 mg Vitamin B6; 0.3 mcg Vitamin B12; 0.8 mg Zinc; 2.4 mcg Selenium; 10.6 mg Choline.
This recipe is a good source of Vitamin B12.
37 Calories
0g SAT FAT
4g PROTEIN
0.6 mg IRON
0.7 mg ZINC
* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet
Nutrition information per serving, using 96% lean ground beef: 37 Calories; 9 Calories from fat; 1g Total Fat (0 g Saturated Fat; 0 g Monounsaturated Fat;) 11 mg Cholesterol; 99 mg Sodium; 3 g Total Carbohydrate; 0.6 g Dietary Fiber; 4 g Protein; 0.6 mg Iron; 0.7 mg NE Niacin; 0 mg Vitamin B6; 0.3 mcg Vitamin B12; 0.7 mg Zinc; 2.4 mcg Selenium; 9.2 mg Choline.
This recipe is a good source of Vitamin B12.
Safe Handling Tips:
- Wash hands with soap and water before cooking and always after touching raw meat.
- Separate raw meat from other foods.
- Wash all cutting boards, utensils, and dishes after touching raw meat.
- Do not reuse marinades used on raw foods.
- Wash all produce prior to use.
- Cook steaks and roasts until temperature reaches 145°F for medium rare, as measured by a meat thermometer, allowing to rest for three minutes.
- Cook Ground Beef to 160°F as measured by a meat thermometer.
- Refrigerate leftovers promptly.
For more information on degree of doneness and other cooking tips.
For more information on safe food handling and beef safety.
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