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| Recipe: Bulgur-Sausage Stuffed Peppers |
Servings: 4
Preparation Time: 15 min.
Cooking Time: 30 min.
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| 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
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| 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. |
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| Per Serving:
calories 462, fat 23.2g, calories from fat 45%, protein 23.4g, cholesterol 49.9mg, dietary fiber 9.0g
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| 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% |
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|
| 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 |
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