Orzo Stuffed Peppers

Health score
50%
Orzo Stuffed Peppers
75 min.
6
332kcal

Suggestions

Ingredients

  • teaspoon pepper black freshly ground
  • 28 ounce canned tomatoes italian canned
  • cups chicken broth 
  • 0.5 cup mint leaves fresh chopped
  • cloves garlic minced
  • 0.3 cup olive oil extra-virgin
  • 1.5 cups orzo pasta) (rice-shaped
  • 0.5 cup pecorino cheese grated plus more for sprinkling
  • teaspoon salt 
  •  bell peppers sweet red yellow ( or )
  •  zucchini grated

Equipment

  • bowl
  • sauce pan
  • oven
  • sieve
  • baking pan
  • aluminum foil

Directions

  1. Watch how to make this recipe.
  2. Preheat the oven to 400 degrees F.
  3. Pour the tomatoes into a large bowl and break apart using a pair of kitchen shears or your finger tips.
  4. Add the zucchini, mint, cheese, olive oil, garlic, salt, and pepper. Stir to combine.
  5. Meanwhile, bring the chicken broth to a boil in a medium saucepan over high heat.
  6. Add the orzo and cook for 4 minutes. The orzo should be only partially cooked. Use a fine mesh sieve to transfer the orzo to the large bowl with the other vegetables. Stir the orzo into the vegetable mix to combine.
  7. Transfer the warm chicken broth to a 3-quart baking dish.
  8. Slice the tops off the peppers and remove all ribs and seeds.
  9. Cut a very thin slice from the base to help the peppers stand up.
  10. Place the peppers in the baking dish with the warm chicken broth. Spoon the orzo mixture into the peppers. Cover the dish with foil and bake for 45 minutes.
  11. Remove the foil, sprinkle the top of each pepper with cheese and continue baking until the cheese is golden, about 15 minutes.
  12. Remove from the oven, carefully transfer the orzo stuffed pepper to a serving plate.

Nutrition Facts

Calories332kcal
Protein13.91%
Fat34.13%
Carbs51.96%

Properties

Glycemic Index
36
Glycemic Load
14.57
Inflammation Score
-10
Nutrition Score
26.020434681488%

Flavonoids

Eriodictyol
1.16mg
Hesperetin
0.38mg
Naringenin
0.9mg
Apigenin
0.21mg
Luteolin
1.21mg
Kaempferol
0.15mg
Myricetin
0.2mg
Quercetin
1.5mg

Nutrients percent of daily need

Calories:331.89kcal
16.59%
Fat:13.02g
20.04%
Saturated Fat:2.97g
18.56%
Carbohydrates:44.62g
14.87%
Net Carbohydrates:38.26g
13.91%
Sugar:11.86g
13.18%
Cholesterol:11.8mg
3.93%
Sodium:1089.33mg
47.36%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.95g
23.89%
Vitamin C:183.8mg
222.79%
Vitamin A:5157.57IU
103.15%
Manganese:0.93mg
46.5%
Selenium:26.01µg
37.16%
Vitamin B6:0.64mg
32.17%
Vitamin E:4.1mg
27.31%
Folate:101.97µg
25.49%
Fiber:6.36g
25.42%
Potassium:886.1mg
25.32%
Vitamin K:25.3µg
24.1%
Phosphorus:233.55mg
23.36%
Vitamin B2:0.35mg
20.33%
Magnesium:69.41mg
17.35%
Vitamin B3:3.31mg
16.55%
Calcium:148.46mg
14.85%
Vitamin B1:0.22mg
14.59%
Copper:0.29mg
14.44%
Iron:2.07mg
11.52%
Zinc:1.65mg
10.99%
Vitamin B5:0.87mg
8.66%
Vitamin B12:0.12µg
2.08%