Sweet and Sour Couscous-Stuffed Peppers

Health score
30%
Sweet and Sour Couscous-Stuffed Peppers
70 min.
4
396kcal

Suggestions

Ingredients

  • 0.8 cup asiago cheese grated
  • medium carrots cut into chunks
  • stalks celery cut into chunks
  • 0.3 cup golden raisins 
  • servings kosher salt 
  • 0.5 pound ground beef lean
  • 1.5 tablespoons olive oil 
  • tablespoons red wine vinegar 
  • large shallots cut into chunks
  • tablespoons tomato paste 
  • 0.5 cup couscous whole wheat
  • 0.3 cup a combination fresh chopped
  •  a mix of colors green red yellow halved lengthwise seeded

Equipment

  • food processor
  • bowl
  • frying pan
  • oven
  • whisk
  • plastic wrap
  • baking pan
  • wooden spoon
  • aluminum foil
  • microwave

Directions

  1. Preheat the oven to 450 degrees F. Pulse the carrots, celery and shallots in a food processor until coarsely chopped.
  2. Heat 1 tablespoon of the olive oil in a large nonstick skillet over medium high.
  3. Add the chopped vegetables and cook, stirring frequently, until light golden and soft, 8 to 10 minutes. (
  4. Add a splash of water if the mixture begins to stick.)
  5. Add the ground beef and 4 teaspoons of the tomato paste and cook, breaking the mixture up with a wooden spoon, until browned, about 4 minutes.
  6. Add 1/2 cup water, the parsley, raisins, 1 tablespoon of the vinegar and 3/4 teaspoon salt. Bring to a simmer and cook until most of the water is absorbed and the mixture gets saucy, about 1 minute.
  7. Let cool slightly.
  8. Meanwhile, toss the pepper halves with the remaining 1/2 tablespoon oil in a microwave-safe bowl. Cover with plastic wrap and microwave until the peppers are pliable, 10 to 12 minutes. Carefully uncover the bowl and pour out any liquid that has accumulated.
  9. Stir the couscous into the beef mixture.
  10. Whisk together the remaining 2 tablespoons tomato paste, 1 tablespoon vinegar and 3/4 cup water in the bottom of a large baking dish.
  11. Carefully transfer the peppers to the baking dish cut-side up and fill each pepper with the couscous mixture.
  12. Sprinkle with the cheese. Cover with foil and bake until the peppers are tender and the stuffing is hot, 20 to 25 minutes.
  13. Serve warm or at room temperature drizzled with the tomato cooking liquid.

Nutrition Facts

Calories396kcal
Protein24.69%
Fat30.26%
Carbs45.05%

Properties

Glycemic Index
69.88
Glycemic Load
7.58
Inflammation Score
-10
Nutrition Score
28.468260930932%

Flavonoids

Apigenin
11.35mg
Luteolin
5.91mg
Kaempferol
0.59mg
Myricetin
0.75mg
Quercetin
3.08mg

Nutrients percent of daily need

Calories:396.42kcal
19.82%
Fat:13.89g
21.38%
Saturated Fat:5.2g
32.49%
Carbohydrates:46.53g
15.51%
Net Carbohydrates:39.57g
14.39%
Sugar:13.9g
15.44%
Cholesterol:47.9mg
15.97%
Sodium:641.11mg
27.87%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.5g
51%
Vitamin C:107.42mg
130.21%
Vitamin A:6315.32IU
126.31%
Vitamin K:105.73µg
100.69%
Vitamin B6:0.65mg
32.26%
Phosphorus:309.45mg
30.94%
Calcium:286.54mg
28.65%
Fiber:6.97g
27.87%
Zinc:3.83mg
25.51%
Vitamin B12:1.5µg
24.92%
Vitamin B3:4.56mg
22.81%
Potassium:794.13mg
22.69%
Iron:3.88mg
21.55%
Selenium:14.78µg
21.12%
Manganese:0.31mg
15.52%
Vitamin B2:0.26mg
15.14%
Vitamin E:2.05mg
13.67%
Magnesium:50.19mg
12.55%
Copper:0.24mg
11.79%
Folate:40.09µg
10.02%
Vitamin B1:0.14mg
9.1%
Vitamin B5:0.77mg
7.66%