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Stuffed Quinoa Peppers with Eggs

Stuffed Quinoa Peppers with Eggs
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Stuffed Quinoa Peppers with Eggs

Looking for a taste of summer? This version of stuffed peppers is light 和 full of fresh flavors. Added bonus: each serving has only 210 calories!

This Heart-Check Certified recipe is brought to you by American Egg Board.

成分

份   4   服务规模   1/2 stuffed pepper with egg 1/4 of recipe)

  • 1 tablespoon olive oil
  • 1/2 medium onion, chopped (about ½ cup)
  • 3/4 cup chopped 茄子
  • 2 大蒜 cloves (minced)
  • 半茶匙辣椒粉
  • 1/2 teaspoon dried 牛至
  • 1/4茶匙盐
  • 捏黑胡椒
  • 1 tablespoon tomato paste
  • 3/4杯煮熟的藜麦
  • 2 tablespoons chopped, fresh parsley (divided)
  • 2 red bell peppers (halved)
  • 4个鸡蛋
  • 1/4杯脱脂羊乳酪
  • 1/2 cup chopped, fresh

方向

Tip: Click on step to mark as complete.

  1. 预热烤箱至华氏400度. HEAT oil in large skillet set over medium-high heat. 煮洋葱, 茄子, 大蒜, 红辣椒, 牛至, salt 和 pepper for about 5 minutes or until 茄子 starts to soften. Stir in tomato paste 和 cook for 1 minute. Stir in tomatoes; cook for about 5 minutes or until 茄子 和 tomatoes are tender.
  2. Remove from heat 和 stir in quinoa 和 half of the parsley. Spoon quinoa 和 vegetable mixture evenly into red pepper halves. Arrange in greased baking dish. 用箔纸覆盖. 烤 for about 20 minutes or until peppers are tender-crisp.
  3. 去掉箔. Crack egg into each stuffed pepper 和 sprinkle with feta. 烤, 发现了, for 10 to 12 minutes or until peppers are tender 和 eggs whites are set or until desired doneness. Sprinkle with remaining parsley.

营养成分

Stuffed Quinoa Peppers with Eggs
卡路里卡路里
每份210美元
蛋白质蛋白质
每份13克
纤维纤维
每份4克

营养成分

卡路里 210
总脂肪 9.0 g
饱和脂肪 2.0 g
反式脂肪 0.0 g
多不饱和脂肪 1.8 g
不饱和脂肪 4.5 g
胆固醇 190 mg
钠 440 mg
总碳水化合物 18 g
膳食纤维 4 g
糖 6 g
蛋白质 13 g

饮食交流
1 starch, 1 vegetable, 1 lean meat, 1 fat

This Heart-Check Certified recipe is brought to you by American Egg Board.

Looking for a taste of summer? This version of stuffed peppers is light 和 full of fresh flavors. Added bonus: each serving has only 210 calories!

This Heart-Check Certified recipe is brought to you by American Egg Board.

营养成分

Stuffed Quinoa Peppers with Eggs
卡路里卡路里
每份210美元
蛋白质蛋白质
每份13克
纤维纤维
每份4克
×
卡路里 210
总脂肪 9.0 g
饱和脂肪 2.0 g
反式脂肪 0.0 g
多不饱和脂肪 1.8 g
不饱和脂肪 4.5 g
胆固醇 190 mg
钠 440 mg
总碳水化合物 18 g
膳食纤维 4 g
糖 6 g
蛋白质 13 g

饮食交流
1 starch, 1 vegetable, 1 lean meat, 1 fat

成分

份   4   服务规模   1/2 stuffed pepper with egg 1/4 of recipe)

  • 1 tablespoon olive oil
  • 1/2 medium onion, chopped (about ½ cup)
  • 3/4 cup chopped 茄子
  • 2 大蒜 cloves (minced)
  • 半茶匙辣椒粉
  • 1/2 teaspoon dried 牛至
  • 1/4茶匙盐
  • 捏黑胡椒
  • 1 tablespoon tomato paste
  • 3/4杯煮熟的藜麦
  • 2 tablespoons chopped, fresh parsley (divided)
  • 2 red bell peppers (halved)
  • 4个鸡蛋
  • 1/4杯脱脂羊乳酪
  • 1/2 cup chopped, fresh

方向

Tip: Click on step to mark as complete.

  1. 预热烤箱至华氏400度. HEAT oil in large skillet set over medium-high heat. 煮洋葱, 茄子, 大蒜, 红辣椒, 牛至, salt 和 pepper for about 5 minutes or until 茄子 starts to soften. Stir in tomato paste 和 cook for 1 minute. Stir in tomatoes; cook for about 5 minutes or until 茄子 和 tomatoes are tender.
  2. Remove from heat 和 stir in quinoa 和 half of the parsley. Spoon quinoa 和 vegetable mixture evenly into red pepper halves. Arrange in greased baking dish. 用箔纸覆盖. 烤 for about 20 minutes or until peppers are tender-crisp.
  3. 去掉箔. Crack egg into each stuffed pepper 和 sprinkle with feta. 烤, 发现了, for 10 to 12 minutes or until peppers are tender 和 eggs whites are set or until desired doneness. Sprinkle with remaining parsley.
This Heart-Check Certified recipe is brought to you by American Egg Board.

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