Chicken Or Tofu Stuffed Bell Peppers Risotto

Total Time: 30 mins Preparation Time: 30 mins

Ingredients

• 1/2 cup uncooked long grain brown rice
• 1 1/4 cups reduced-sodium chicken broth or 1 1/4 cups vegetable broth, for veg. version
• 4 small bell peppers (any color) or 2 large bell peppers
• 3 ounces low-fat parmesan cheese or 3 ounces romano cheese
• 1 cup asparagus
• 1 cup cubed cooked chicken or 1 cup extra firm tofu, for vegetarian version
• 1/2 cup sliced onion
• 1/4 cup low-fat plain yogurt
• 1/4 cup pine nuts or 1/4 cup chopped walnuts
• salt and pepper

Recipe

• 1 for filling:.
• 2 - in a 2-quart saucepan, combine rice and broth; bring to boiling. reduce heat and simmer, covered, 15 minute.
• 3 - saute oniosns in skillet and set aside.
• 4 at the same time, cut tops off peppers. remove membranes and seeds. in a 4-quart pot, immerse peppers in boiling water, boil peppers for at least 3-5 minute remove, drain, and set aside for later.
• 5 stir asparagus, chicken cubes, and onions into rice. cover and cook 5 min more. stir in yogurt, cheese, and nuts.
• 6 spoon filling into peppers.
• 7 garnish with parsley if desired.