Mediterranean Stuffed Peppers With Couscous And Feta Food

MEDITERRANEAN COUSCOUS STUFFED PEPPERS

Steps:

• Preheat the oven to 400 F. Grease a 9 x 13 inch baking pan with olive oil.
• Cut the bell peppers in half lengthwise (from top to bottom). Remove the stems and seeds and place them cut-side up in the baking dish.
• Bring the broth to a boil in a medium sauce pan. Remove the pan from the heat and stir in the couscous, salt, and turmeric. Cover with a lid and set aside for 10 minutes or until the water is fully absorbed. Remove the lid to cool.
• Meanwhile, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the chopped onion and cook until tender, about 3-4 minutes. Add the zucchini, garlic, and oregano and cook an additional 3-4 minutes., until softened and fragrant.
• Stir in the black-eyed peas and tomatoes and cook another 2-3 minutes.
• Fold in the couscous, feta and basil. Taste and add salt and pepper to taste.
• Fill the pepper halves with the couscous mixture and cover the baking dish tightly with foil.
• Bake in the preheated oven for 30-40 minutes. Remove the foil and bake for an additional 10-15 minutes until the peppers are tender and the filling is golden.
• Sprinkle with extra feta and fresh basil before serving if desired.

COUSCOUS AND FETA STUFFED BELL PEPPERS

Steps:

• Pre-heat oven to 350°F Coat a 9x13 baking dish with cooking spray.
• Bring a large pot of water to a boil. Cut the stems out of the bell peppers and cut them in half lengthwise. Scoop out all the seeds and membranes. Boil the prepared peppers for 5 minutes. Using a slotted spoon remove them from water and let them drain cut side down.
• Bring the broth to boil in a saucepan and add the couscous. Cover the pan and remove it from the heat.
• Heat the oil in a large nonstick skillet. Cook the onion, zucchini, yellow squash, fennel seeds, oregano, and salt for about 5 minutes or until the vegetables start to soften.
• Remove skillet from heat and add the tomatoes and chickpeas. Fluff the couscous with a fork and add it to the skillet, mixing it with the vegetables. Stir in the crumbled feta.
• Arrange the peppers in the baking dish cut sides up (like little boats)and fill them with the couscous/vegetable mixture. (The filling will be heaping unless your peppers are very large.).
• Bake 15 minutes. Serve immediately.

MEDITERRANEAN STUFFED PEPPERS

Steps:

• Heat oven to 200C/180C fan/gas 6. Pop the peppers on a plate and microwave on Medium for 5 mins, until almost soft. Place on a baking tray, cut-side up.
• Meanwhile, place the couscous in a bowl and cover with 125ml boiling water. Stir, cover the bowl and leave to stand for 10 mins. Stir the couscous with a fork to break it up, then mix in the pine nuts, olives, feta, tomatoes and basil. Pile the couscous stuffing into the pepper halves and bake for 10 mins.

HEALTHY VEGETABLE AND COUSCOUS STUFFED PEPPERS

Steps:

• Preheat the oven to 375 degrees F.
• Cut off the very tops of the peppers. Remove and discard the ribs and seeds and set the peppers aside.
• Drain the tomatoes in a colander set over a medium bowl. Reserve the juice and set the tomatoes aside over a plate to catch any residual juices. Stir the couscous, oregano, 1 teaspoon salt and 1/2 teaspoon black pepper into the tomato juice and set aside while preparing the filling.
• Heat 1 tablespoon of the olive oil in a large skillet over medium-high heat. Stir in the onion, zucchini, half the garlic and 1/2 teaspoon salt and cook, stirring frequently, until the vegetables are softened and just beginning to brown, about 3 minutes. Increase the heat to high, stir in the couscous mixture and simmer rapidly, stirring frequently, until the couscous is just al dente and the liquid is beginning to thicken, about 5 minutes. Stir in the spinach and cook, adjusting the heat if necessary, until the leaves are bright green and just beginning to wilt, about 30 seconds. Set the filling aside to cool slightly.
• To make the sauce, combine the remaining garlic and olive oil in a Dutch oven, add the chile flakes if using and stir to combine. Place the pot over medium-high heat and cook, stirring occasionally at first then more frequently as the oil starts to sizzle to prevent the garlic from burning, until the garlic starts to stick to the edge of the spoon and is just beginning to turn a very pale straw color, 2 to 3 minutes. Stir in the reserved drained tomatoes plus any accumulated juices, 1 cup water, 1/2 teaspoon salt and 1/2 teaspoon black pepper and cook, stirring frequently, until the mixture just begins to come together and thicken, about 3 minutes. Remove from the heat.
• Fold the feta and basil into the couscous filling. Fill a pepper with about 3/4 cup of the filling, scooping it in loosely and shaking the pepper to level the filling rather than packing it down. Nestle the filled pepper in the sauce in the pot, then repeat with the remaining peppers, propping them up against each other and the sides of the pot for stability during baking.
• Cover the pot and bake until the peppers are tender but not mushy and the sauce is bubbling, 45 to 60 minutes. Check after 45 minutes to see if the peppers are tender but not soft or they will be overcooked and mushy. Let rest for at least 15 minutes before serving. Serve hot, warm or at room temperature with a generous scoop of the tomato sauce.

COUSCOUS AND FETA STUFFED PEPPERS

Steps:

• Preheat oven to 350°F F.
• Coat a small baking dish with cooking spray.
• Bring the broth to a boil in a saucepan, add the couscous, cover the pan and remove it from the heat.
• Meanwhile, bring a large pot of water to a boil. Cut the stems and top half inch off the bell peppers and scoop out the seeds and membranes. Boil trimmed peppers for 5 minutes, then drain them upside down.
• Heat oil in a nonstick skillet. Add onion, zucchini, yellow squash, fennel seeds, oregano, and salt. Cook, stirring frequently, for 5 minutes or until vegetables are softened.
• Remove from heat and stir in the tomatoes and chickpeas. Using a fork, scrape the couscous into the skillet and toss with the vegetables. Stir in the crumbled feta.
• Place peppers upright in the baking dish and fill them with couscous. Bake 15 minutes.
• Serve immediately.

COUSCOUS AND FETA STUFFED PEPPERS

Steps:

• Preheat oven to 350°F F. Coat a small baking dish with cooking spray. Bring the broth to a boil in a saucepan, add the couscous, cover the pan and remove it from the heat. Meanwhile, bring a large pot of water to a boil. Cut the stems and top half inch off the bell peppers and scoop out the seeds and membranes. Boil trimmed peppers for 5 minutes, then drain them upside down. Heat oil in a nonstick skillet. Add onion, zucchini, yellow squash, fennel seeds, oregano, and salt. Cook, stirring frequently, for 5 minutes or until vegetables are softened. Remove from heat and stir in the tomatoes and chickpeas. Using a fork, scrape the couscous into the skillet and toss with the vegetables. Stir in the crumbled feta. Place peppers upright in the baking dish and fill them with couscous. Bake 15 minutes. Serve immediately.

MEDITERRANEAN LAMB-AND COUSCOUS-STUFFED BELL PEPPERS

Steps:

• Slice peppers in half lengthwise through the stems and remove seeds.
• Place halves, cut side down, in a 12-by-17-inch baking pan.
• Bake in a 450 degree, regular or convection oven until lightly browned and tender when pierced,13 to 18 minutes.
• Meanwhile, in a 10-to-12-inch frying pan over high heat, stir onions, garlic, thyme, mint and rosemary in olive oil until onions are limp and begining to brown, about 5 minutes.
• Add ground lamb and 3 tablespoons lemon juice.
• Stir until lamb is browned and crumbly, 2 to 3 minutes.
• Stir in broth, couscous, and remaining 2 tablespoons lemon juice.
• Bring to a boil, then cover and remove from heat; let stand until liquid is absorbed and couscous is tender to bite, 3to 4 minutes.
• Stir in parsley; add salt to taste.
• Turn pepper halves over; fill each with about 2/3 cup lamb mixture.
• Sprinkle feta cheese evenly over filling.
• Bake until cheese is slightly melted, 3 to 5 minutes.
• Transfer peppers to a platter.
• Serve.

MEDITERRANEAN STUFFED BELL PEPPERS

Steps:

• Preheat oven to 375°F.
• Bring the water to a boil, add the butter/margarine, stir to melt, stir in couscous, mix, cover and set aside for 5 minutes. After 5 minutes remove lid, stir to loosen the granules and allow it to cool before mixing it with the other ingredients.
• In a bowl combine all the ingredients except peppers and Parmesan cheese.
• Place the cut, cleaned peppers in a baking dish and fill the cavities with the stuffing.
• Cover with foil or a lid and place in preheated oven for 30 minutes, remove foil/lid, sprinkle with parmesan cheese.
• Return to oven for an additional 15 minutes.
• If not golden on top place under broiler for a minute or two but be careful that they don't burn.