Cajun Chicken-and-Rice-Stuffed Peppers

Use Cajun seasoning (such as Spice Hunter) that doesn't list salt as its first ingredient.

Yield: 2 servings (serving size: 2 pepper halves)

Ingredients

• 2  large red bell peppers
• 1/2  pound  skinless, boneless chicken breast, cut into 1/2-inch pieces
• 1 1/4  teaspoons  Cajun seasoning
• 2  teaspoons  olive oil
• 1/2  cup  chopped onion
• 2  garlic cloves, minced
• 1 1/4  cups  fat-free, less-sodium chicken broth
• 1/2  cup  uncooked converted rice
• 1/4  teaspoon  salt
• 2  cups  baby spinach leaves
• 5  teaspoons  chopped fresh chives

Preparation

Cut bell peppers in half lengthwise; discard seeds and membranes. Arrange halves in a 9-inch pie plate. Cover with heavy-duty plastic wrap. Microwave at high 5 minutes or until crisp-tender; drain. Return peppers to pie plate.

Combine chicken and Cajun seasoning in a bowl. Heat the oil in a medium saucepan over medium heat. Add the chicken; sauté 4 minutes or until done. Remove from pan.

Add onion and garlic to pan; sauté 1 minute. Add broth, rice, and salt; bring to a boil. Cover, reduce heat, and simmer 15 minutes. Return chicken to pan; cover and cook 3 minutes or until rice is done. Stir in spinach and chives. Divide the rice mixture evenly among pepper halves.

Nutritional Information

Calories:

403 (16% from fat)

Fat:

7g (sat 1.2g,mono 3.8g,poly 1.1g)

Protein:

34.6g

Carbohydrate:

49.4g

Fiber:

5.2g

Cholesterol:

66mg

Iron:

5.8mg

Sodium:

833mg

Calcium:

109mg