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Healthy Living: Peppers Stuffed with Quinoa, Corn and Feta


With the bounty of available summer produce, I could really go meatless all during the hot months.

Quinoa, a complex grain, provides protein and corn provides a carbohydrate in this dish, giving you a balanced meal. The feta cheese adds tang to this dish, and the jalapeño peppers make it spicy and give great flavor to the grains.

Peppers Stuffed with Quinoa, Corn and Feta 

Ingredients:
sea salt and freshly ground pepper
1 cup quinoa
2 Tbs olive oil
1 bunch scallions, including 2 inches of the greens, thinly sliced
2 jalapeño peppers, finely diced
1 garlic clove, finely chopped
1 tsp ground cumin
4 ears worth of corn kernels (about 2 cups)
1 bunch spinach, leaves only
1/2 cup cilantro, chopped
1/4 lb feta cheese, cut into small cubes
2 large red onions, thinly sliced into rounds
1/2 cup veggie broth or white wine
4 bell peppers

Directions:
Bring 2 cups of water to a boil. Add 1/2 teaspoon salt, then the quinoa. Give it a stir, then cover. Simmer over low heat until the grains are tender and reveal their spiraled germ, about 15 minutes.
Warm half the oil in a wide skillet. Add the scallions and jalapeño peppers. Cook over medium heat for about 2 minutes, then add the garlic, cumin, corn and spinach, along with 2 tablespoons water. When the spinach is wilted, add the cilantro, quinoa and feta; remove from heat. Toss everything together. Taste for salt and season with pepper.

Heat 1 tablespoon of oil in a wide skillet. When hot, add the onions and sauté, stirring frequently, until they start to color around the edges after several minutes. Pour in the broth or wine; deglaze the pan, giving the onions a stir as you do. Season with salt and pepper, and distribute in a baking dish large enough to hold the bell peppers.

Slice the bell peppers in half lengthwise. Cut out the membranes and seeds. Simmer in salted water until tender to the touch of a knife but not overly soft, about 4-5 minutes. Remove. Fill them with quinoa mix and set them in the baking dish.

Preheat oven to 400° F. Bake the peppers until heated through, about 20 to 30 minutes. Switch the heat to broil and brown the tops. Serve hot, warm or at room temperature.

Nutritional Information: Calories Per Serving: 405, Calories from Fat: 149, Fat: 17 g, Trans Fat: 0 g (6 g Saturated Fat), Cholesterol: 25 mg, Sodium: 374 mg, Potassium: 862 mg, Carbohydrates: 54 g, Fiber: 9 g, Sugar: 10 g, Protein: 14 g.

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