Stuffed Peppers with Tomato Basil Cream Sauce [Bulkbites.com]

• Servings: 4
• Time: 65 minutes

The health benefits of peppers are many. In addition to being low in calories, they are rich in Vitamins C and A. Bell peppers also contain loads of carotenoids and phytochemicals that are responsible for showering you with several anti-inflammatory and antioxidant properties. Regular consumption of peppers helps in easing out inflammations, controls diabetes, reduces cholesterol, etc. They also help in maintaining the health of your skin and nervous system. Eating chicken provides you with many nutrients and energy that is required by your body to carry out various functions. The vitamins and minerals present in this food help in strengthening your bones and teeth. Furthermore, it increases your appetite and reduces all risks associated with arthritis.

Nutrition

• calories: 425
• protein: 44
• carbs: 35
• fat: 13
• saturated fat: 3.17
• polyunsaturated fat: 0.92
• monounsaturated fat: 3.73
• cholesterol: 17
• sodium: 1086
• potassium: 800
• dietary fiber: 3.72
• sugars: 10.81
• vitamin a: 79
• vitamin c: 18
• calcium: 267
• iron: 3
• magnesium: 0
• complex carbs: 20.47
• other fats: 5.18

Ingredients

• 1 tsp Salt, table
• 1 tsp, ground Spices, pepper, black
• 0.52 cup, chopped Onions, raw
• 0.32 cup Creamy dressing, made with sour cream and/or buttermilk and oil, reduced calorie, fat-free
• 4 unit Bell pepper (green/yellow/red)
• 1 tbsp, chopped Basil, fresh
• 0.76 cup Cheese, parmesan, dry grated, reduced fat
• 1 tablespoon Oil, olive, salad or cooking
• 822 gram Tomato sauce, canned, no salt added
• 1.52 cup cooked brown rice
• 3 cloves Garlic, raw
• 453 gram Chicken breast, low fat

Instructions

• Set the oven temperature to 400 degrees Celsius. Remove the top portion of bell peppers along with the seeds and the ribs. Set the peppers aside.
• Cook the rice so that it can be served alongside stuffed peppers at a later stage.
• Heat little oil in a skillet and saute some onions in it until they become soft. Then stir in little garlic cloves for a minute.
• Now season the chicken with pepper and salt. Place it over the skillet and cook it until it turns brown.
• When the chicken is being cooked, mix garlic clove, heavy cream and tomato sauce and heat the mixture over a low flame. Add little basil and continue heating for a few more minutes.
• Into the chicken mixture, add parmesan cheese, brown rice, and the above mixture so that they cover the chicken completely.
• Now turn off the flame and stuff the above mixture equally between the peppers. Now pour little tomato cream sauce at the top and the remaining portion into the pan containing bell peppers. Now bake the bell peppers for 20 minutes. Remove it and cover it with a foil and continue baking for at least half an hour.
• Now garnish it with little basil and parmesan cheese and serve immediately.