1 cup uncooked, whole wheat couscous
1 small tomato, diced
½ cup garbanzo beans
1 teaspoon dried Italian seasoning
¼ teaspoon ground black pepper
1 teaspoon salt
½ cup low fat shredded mozzarella cheese
4 large bell peppers
½ pound lean ground beef
1 tablespoon chopped green onion
1 tablespoon minced garlic

4 servings


Cook couscous according to package directions. Preheat oven to 350 degrees F. Combine cooked couscous, tomato, beans, Italian seasoning, pepper, salt and mozzarella cheese in large bowl; set aside. Remove the tops, seeds and membranes from peppers. Cook peppers in boiling water for 5 minutes; drain upside down on paper towels. Cook beef until lightly browned in skillet. Add minced garlic and green onions to beef and sauté until soft. Drain fat. Toss beef mixture into the couscous mixture. Stuff bell peppers evenly with mixture. Place in a lightly greased 9 x 9 inch baking dish. Bake for 15-20 minutes or until peppers are tender and cheese is melted.

Nutritional Analysis: 
280 calories
6 g fat
2.5 g saturated fat
35 mg cholesterol
790 mg sodium
36 g carbohydrate
7 g fiber
6 g sugar
21 g protein

Beefy Stuffed Peppers - Plate it Up! Kentucky Proud

Kentucky Proud Project
County Extension Agents for Family and Consumer Sciences 
University of Kentucky, Dietetics and Human Nutrition Students

June, 2013

Buying Kentucky Proud is easy. Look for the label at your grocery store, farmers' market, or roadside stand.