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Recipe: Bulgur-Sausage Stuffed Peppers
Servings: 4
Preparation Time: 15 min.
Cooking Time: 30 min.
 
Ingredients:
  • 2 cup chicken stock
  • 1 cup bulgur
  • 4 largegreen bell pepper\cooked, tops cut off, seeded
  • 1/2 Lbs. bulk Italian sausage
  • 1 cup onion\cooked, chopped
  • 2 clove garlic, minced
  • 1/2 Lbs. tomato sauce
  • 1/4 tsp. dried thyme
Cooking Directions:
Bring stock to a boil in a heavy saucepan. Stir in bulgur and salt and pepper to taste. Cover, reduce heat to low and simmer 8-10 minutes, or until liquid is absorbed and bulgur is fluffy. Remove from heat and set aside. Preheat oven to 350° F. Bring a large pot of water to a boil over high heat. Cook peppers 3 minutes to blanch. Remove peppers from water and rinse under cold running water. Set aside. Heat a heavy nonstick skillet over medium high heat. Cook sausage, onion and garlic 4-5 minutes, until onion is tender and sausage is no longer pink. Discard drippings. Stir in bulgur, tomato sauce and thyme. Season with salt and pepper to taste and cook 2 minutes, until heated through. Spoon into peppers. Arrange in a baking dish. Cover and bake 25-30 minutes.
 
Per Serving: calories 462, fat 23.2g, calories from fat 45%, protein 23.4g, cholesterol 49.9mg, dietary fiber 9.0g

Nutrients Exchanges
Calories 462 Milk Exchanges 0.0
Protein 23.4g Vegetable Exchanges 2.9
Carbohydrates 43.4g Fruit Exchanges 0.0
Dietary Fiber 9.0g Bread Exchanges 1.5
Sugar 9.6g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 23.2g Lean Meat Exchanges 2.3
Saturated Fat 9.0g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 11.2g Fat Exchanges 3.3
Poly-unsaturated Fat 3.0g
% Calories from Fat 45%    
Cholesterol 49.9mg
Sodium 1000.0mg
Vitamins Minerals
Vitamin A 123.2IU Calcium 51.0mg
Thiamin (B1) 2.1mg Copper 2.2mg
Riboflavin (B2) 1.3mg Iron 3.2mg
Niacin (B3) 7.6mg Magnesium 94.8mg
Vitamin B6 1.0mg Manganese 1.8mg
Vitamin B12 1.3mcg Phosphorus 278.2mg
Vitamin C 94.3mg Potassium 929.1mg
Vitamin E 3.0IU Selenium 21.8mcg
Folate 41.2mcg Sodium 1000.0mg
Pantothenic Acid 2.4mg Zinc 3.1mg