Orzo and Chicken Stuffed Peppers: A Flavorful and Healthy Meal
Stuffed peppers are a classic comfort food, but they can sometimes feel a bit…heavy. This recipe for Orzo and Chicken Stuffed Peppers offers a lighter, more vibrant take on the traditional dish. The combination of tender chicken, chewy orzo pasta, sweet bell peppers, and flavorful seasonings creates a meal that’s both satisfying and healthy. This recipe is perfect for a weeknight dinner, meal prepping, or even a potluck! It’s adaptable to your tastes and dietary needs, making it a versatile addition to your recipe repertoire.
## Why Orzo and Chicken Stuffed Peppers?
* **Flavorful and satisfying:** The combination of ingredients provides a delicious and well-rounded flavor profile.
* **Healthy and nutritious:** Packed with protein, fiber, and vitamins from the chicken, orzo, and peppers.
* **Versatile and adaptable:** Easily customized with your favorite vegetables, spices, and cheeses.
* **Perfect for meal prepping:** Stuffed peppers reheat well, making them ideal for make-ahead meals.
* **Easy to make:** While there are a few steps involved, the recipe is straightforward and easy to follow.
## Ingredients You’ll Need
* **Bell Peppers:** 4 large bell peppers (any color, or a mix for visual appeal)
* **Chicken:** 1 pound boneless, skinless chicken breasts, diced
* **Orzo:** 1 cup uncooked orzo pasta
* **Onion:** 1 medium yellow onion, diced
* **Garlic:** 2 cloves garlic, minced
* **Diced Tomatoes:** 1 (14.5 ounce) can diced tomatoes, undrained
* **Chicken Broth:** 1 cup chicken broth
* **Olive Oil:** 2 tablespoons
* **Italian Seasoning:** 1 tablespoon
* **Paprika:** 1 teaspoon
* **Salt:** 1/2 teaspoon, or to taste
* **Black Pepper:** 1/4 teaspoon, or to taste
* **Shredded Mozzarella Cheese:** 1 cup (optional, for topping)
* **Fresh Parsley:** 2 tablespoons, chopped (for garnish)
## Equipment Needed
* Large skillet or Dutch oven
* Baking dish (9×13 inch)
* Cutting board
* Knife
* Measuring cups and spoons
## Step-by-Step Instructions
**1. Prepare the Bell Peppers:**
* Preheat your oven to 375°F (190°C).
* Wash the bell peppers thoroughly.
* Cut off the tops of the peppers, about 1/2 inch from the stem. Remove the seeds and membranes from inside the peppers and the tops. Be sure to remove all the white membrane from the inside of the peppers.
* If you want the peppers to stand upright in the baking dish, you can trim a small slice from the bottom of each pepper. Be careful not to cut too much, or the filling will leak out. This step is optional, but helpful for presentation and even cooking.
* Place the bell peppers upright in a 9×13 inch baking dish.
**2. Cook the Orzo:**
* Cook the orzo according to package directions. You can either cook it on the stovetop or in a rice cooker. If cooking on the stovetop, bring a pot of salted water to a boil, add the orzo, and cook for 8-10 minutes, or until al dente.
* Drain the orzo well and set aside.
**3. Cook the Chicken and Vegetables:**
* Heat 1 tablespoon of olive oil in a large skillet or Dutch oven over medium-high heat.
* Add the diced chicken and cook until browned and cooked through, about 5-7 minutes. Season with salt, pepper, and paprika.
* Remove the chicken from the skillet and set aside.
* Add the remaining 1 tablespoon of olive oil to the skillet.
* Add the diced onion and cook until softened, about 3-5 minutes.
* Add the minced garlic and cook for another minute, until fragrant.
* Pour in the diced tomatoes (undrained) and chicken broth. Bring to a simmer.
* Stir in the Italian seasoning, salt, and pepper. Simmer for 5 minutes to allow the flavors to meld.
**4. Combine the Filling:**
* Add the cooked orzo and cooked chicken to the skillet with the tomato and vegetable mixture.
* Stir well to combine all ingredients.
**5. Stuff the Peppers:**
* Spoon the orzo and chicken mixture into the prepared bell peppers, filling them to the top.
* If you have any leftover filling, you can spoon it around the peppers in the baking dish.
**6. Bake the Peppers:**
* Cover the baking dish with aluminum foil.
* Bake in the preheated oven for 30 minutes.
* Remove the foil and bake for another 10-15 minutes, or until the peppers are tender and the filling is heated through. If the pepper tops are getting too brown, you can loosely cover them with foil.
**7. Add Cheese (Optional):**
* If desired, sprinkle the tops of the stuffed peppers with shredded mozzarella cheese during the last 5 minutes of baking.
* Bake until the cheese is melted and bubbly.
**8. Garnish and Serve:**
* Remove the stuffed peppers from the oven and let them cool slightly before serving.
* Garnish with fresh chopped parsley.
* Serve warm.
## Tips and Variations
* **Use different vegetables:** Feel free to add other vegetables to the filling, such as zucchini, mushrooms, corn, or spinach. Dice them finely and sauté them with the onion and garlic.
* **Substitute ground meat:** If you prefer, you can substitute ground beef, ground turkey, or ground sausage for the chicken. Brown the ground meat in the skillet before adding the onion and garlic.
* **Add beans:** Canned black beans, kidney beans, or cannellini beans can be added to the filling for extra protein and fiber. Rinse and drain the beans before adding them to the skillet.
* **Make it spicy:** Add a pinch of red pepper flakes to the filling for a little heat. You can also use a spicy sausage or add a drizzle of hot sauce before serving.
* **Use different cheeses:** Experiment with different types of cheese, such as cheddar, Monterey Jack, or provolone. You can also use a combination of cheeses.
* **Add rice:** If you prefer rice over orzo, you can substitute cooked rice for the orzo in the filling. Brown rice or white rice will both work well.
* **Make it vegetarian:** Omit the chicken and add more vegetables and beans to make a vegetarian version. You can also add crumbled tofu or tempeh for extra protein.
* **Use different herbs and spices:** Experiment with different herbs and spices to customize the flavor of the filling. Some good options include oregano, basil, thyme, rosemary, and cumin.
* **Roast the peppers:** For a deeper, sweeter flavor, you can roast the bell peppers before stuffing them. To roast the peppers, cut them in half, remove the seeds and membranes, and place them cut-side down on a baking sheet. Roast in a preheated oven at 400°F (200°C) for 20-25 minutes, or until the skin is blistered and blackened. Place the roasted peppers in a bowl and cover with plastic wrap. Let them steam for 10 minutes, then peel off the skin. Proceed with the recipe as directed.
* **Make it ahead of time:** You can assemble the stuffed peppers ahead of time and store them in the refrigerator for up to 24 hours. Bake them as directed when you are ready to serve.
* **Freeze the stuffed peppers:** Stuffed peppers can be frozen for up to 3 months. To freeze, let the baked peppers cool completely. Wrap each pepper individually in plastic wrap and then place them in a freezer-safe bag or container. To reheat, thaw the peppers in the refrigerator overnight and then bake them in a preheated oven at 350°F (175°C) for 20-25 minutes, or until heated through.
* **Make it in a slow cooker:** You can also make stuffed peppers in a slow cooker. Prepare the peppers and the filling as directed. Place the peppers upright in the slow cooker and pour 1/2 cup of chicken broth around them. Cook on low for 6-8 hours, or on high for 3-4 hours, or until the peppers are tender.
## Serving Suggestions
Orzo and Chicken Stuffed Peppers can be served as a main course or as a side dish. Here are some serving suggestions:
* Serve with a side salad for a light and healthy meal.
* Serve with crusty bread for dipping into the sauce.
* Serve with roasted vegetables, such as broccoli, carrots, or Brussels sprouts.
* Serve with a dollop of sour cream or Greek yogurt.
## Nutritional Information (Approximate)
(Per serving, based on 4 servings, without cheese):
* Calories: 350-400
* Protein: 30-35g
* Fat: 10-15g
* Carbohydrates: 30-35g
* Fiber: 5-7g
*Note: Nutritional information is approximate and may vary depending on specific ingredients and portion sizes.*
## Conclusion
These Orzo and Chicken Stuffed Peppers are a delicious and healthy meal that’s perfect for any occasion. With their vibrant flavors, satisfying textures, and easy-to-follow recipe, they’re sure to become a new favorite in your kitchen. Don’t be afraid to experiment with different variations and customize the recipe to your own taste. Enjoy!