Ingredients
Peppers
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3 medium red bell peppers
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1 tablespoon extra-virgin olive oil
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¼ teaspoon salt
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Freshly ground pepper, to taste
Filling
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8 ounces kale, (6 cups lightly packed), trimmed
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1 tablespoon extra-virgin olive oil
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1 medium onion, chopped
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½ cup chopped red bell pepper
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2 cloves garlic, minced
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3/4 cup cooked short-grain brown rice, (see Tip)
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½ cup freshly grated Parmesan cheese
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1/4 cup toasted pine nuts, divided (see Tip)
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1 tablespoon lemon juice
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¼ teaspoon salt
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Freshly ground pepper, to taste
Directions
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To prepare peppers: Preheat oven to 400 degrees F. Halve peppers lengthwise through the stems, leaving them attached. Remove the seeds. Lightly brush the peppers outside and inside with oil; sprinkle the insides with salt and pepper. Place, cut-side down, in a 9-by-13-inch baking dish. Bake until peppers are just tender, 10 to 15 minutes. Let cool slightly. Turn cut-side up.
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To prepare filling: Bring 2 cups salted water to a boil in a large wide pan. Stir in kale, cover and cook until tender, 10 to 12 minutes. Drain, rinse under cold water; squeeze dry. Finely chop.
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Heat oil in a large nonstick skillet over medium heat. Add onion and chopped bell pepper; cook, stirring often, until onion is golden, 6 to 8 minutes. Add garlic and cook, stirring, for 30 seconds. Stir in the kale. Remove from the heat and let cool slightly. Stir in rice, Parmesan, 2 tablespoons pine nuts and lemon juice. Season with salt and pepper. Divide the filling among the pepper halves. Sprinkle with the remaining 2 tablespoons pine nuts.
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Add 2 tablespoons water to the baking dish. Cover the peppers with foil and bake until heated through, 15 to 20 minutes. Uncover and bake for 5 minutes more. Serve hot.
Tips
Make Ahead Tip: Prepare through step 3, cover and refrigerate for up to 2 days.
Tips: To cook brown rice: Place 1 cup brown rice, 21/2 cups water and a pinch of salt, if desired, in a medium saucepan; bring to a simmer. Cover; cook over low heat until rice is tender and most of the liquid has been absorbed, 45 to 50 minutes. Makes 3 cups.
To toast pine nuts: Heat a small dry skillet over medium-low heat. Add pine nuts and cook, stirring constantly, until golden and fragrant, 2 to 3 minutes. (Or spread in a small baking pan and bake at 400°F for about 5 minutes.)
Nutrition Facts (per serving)
176 | Calories |
11g | Fat |
16g | Carbs |
5g | Protein |
Nutrition Facts | |
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Servings Per Recipe 6 | |
Calories 176 | |
% Daily Value * | |
Total Carbohydrate 16g | 6% |
Dietary Fiber 3g | 11% |
Total Sugars 4g | |
Protein 5g | 10% |
Total Fat 11g | 14% |
Saturated Fat 2g | 10% |
Cholesterol 6mg | 2% |
Vitamin A 7725IU | 155% |
Vitamin C 111mg | 123% |
Folate 46mcg | 11% |
Sodium 327mg | 14% |
Calcium 100mg | 8% |
Iron 1mg | 7% |
Magnesium 45mg | 11% |
Potassium 341mg | 7% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.