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In a medium saucepan, bring ¾ cup water to a boil over medium-high heat. Stir in the couscous and ½ teaspoon salt. Simmer for 1 minute. Remove the pan from the heat and cover. Let stand for 5 minutes. Uncover and fluff the couscous with a fork.
Position a rack in the center of the oven and preheat the oven to 400 degrees. Spray a 9- by 13-inch baking dish with vegetable oil cooking spray.
In a small nonstick skillet, heat the oil over medium-high heat. Add the shallot, garlic, remaining ½ teaspoon salt and the pepper. Cook until the shallots are soft, about 3 minutes.
In a large bowl, combine the couscous, shallot mixture, the reserved chopped bell pepper pieces, the raisins, almonds, olives, lime juice, maple syrup, and half of the cheese.
Divide the filling among the peppers, packing it gently and mounding it at the top. Arrange peppers in the prepared dish, spaced slightly apart. Sprinkle the remaining cheese on top and bake until the peppers are heated through, 10 to 15 minutes.
For the avocado sauce: Meanwhile, in a food processor, combine avocado, 2 tablespoons water, lime juice and salt. Blend for 2 minutes, scraping down the sides of the bowl as needed, until the mixture is smooth.
Spoon the sauce on plates and top with the peppers.
Nutrition information per serving:
Calories 337 Fat 16 g Sodium 620 mg
Carbohydrates 40 g Saturated fat 3 g Calcium 194 mg
Protein 11 g Cholesterol 8 mg Dietary fiber 8 g
Diabetic exchanges per serving: 2 vegetable, ½ fruit, 1 bread/starch, ½ other carb, ½ medium-fat meat, 2 ½ fat.