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Greek Rice & Feta Stuffed Peppers

Everyone will rave about these easy stuffed peppers featuring lean ground chicken, feta cheese, pine nuts and other delicious Greek flavours.
Serves: 8
Prep Time: 15 min
Cook Time: 45 min

Ingredients

1 cup brown rice, cooked
2 yellow peppers, fresh
2 red peppers, fresh
1 lb ground chicken, lean
1/2 tsp salt
1 egg, fresh, medium
1/4 cup pasta sauce, marinara, low sodium
2 tbsp lemon juice, fresh
2 tsp lemon peel/zest, fresh
1 jalapeno pepper, fresh, minced (optional)
1 tomato, fresh, medium, diced
1/2 cup onion, diced
1/4 cup feta cheese, crumbled
2 tbsp pine nuts
1 tbsp oregano, fresh, minced
2 tbsp mint, fresh, minced
1 1/2 cup pasta sauce, marinara, low sodium

Food Safety

Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.

Steps

  1. Preheat oven to 350°F (175°C).

  2. Prepare the rice. Leftover works great.

  3. Cut peppers in half vertically through the stems and discard inner seeds and membranes. Keep the stems on as they look nice and help to hold in the filling.

  4. Place ground chicken in a medium bowl and sprinkle with salt. Break egg over mixture. Add ¼ cup (60 mL) pasta sauce, fresh lemon juice, lemon zest/peel, finely minced jalapeno (optional), diced tomato, diced onions, crumbled feta, pine nuts, minced fresh oregano and mint. Mix by hand until well combined.

  5. Add the last 1 ½ cup (375 mL) of tomato/pasta sauce to bottom of baking dish. Fill peppers with chicken and rice mixture. You can mound them fairly high. Place in baking dish over pasta sauce.

  6. Bake for 45 minutes and until the stuffed peppers are thoroughly cooked and a thermometer registers internal temperature of 160°F (70°C). Serve peppers with the pan sauce.

Helpful Tip

You can use leftover cooked rice or other cooked grains like barley or millet in this recipe. Substitute 1 tsp (5 mL) each dried oregano and mint for the fresh. If you have leftover filling bake it in a small oven proof bowl and use it as a mini-meatloaf for sandwiches or wraps. Leftover peppers reheat and freeze well.

Nutrition Info

Per 250 g serving Amount
Calories250
Protein15 g
Fat14 g
Saturated Fat2 g
Carbohydrate17 g
Fibre2 g
Sugar5 g
Cholesterol70 mg
Sodium340 mg
Per 250 g serving % Daily Value
Potassium8
Calcium10
Iron15
Vitamin A8
Vitamin C250
Vitamin B616
Vitamin B1211
Folate11
Zinc14