man playing guitar with granddaughter

Stuffed red bell peppers

January 15, 2019 | Heather Shannon
stuffed red bell peppers

Here’s a dish that could satisfy vegans and carnivores alike.

Red bell peppers are the healthiest of the bell peppers, with 11 times more beta carotene and 1 1/2 times more vitamin C than green peppers, says Katie Rankell, director of the UCI Health Weight Management Program

Pair them with black beans to add a filling portion of protein and fiber. They also have a low glycemic index, which helps prevent your blood sugar from spiking after you eat.

Meat eaters looking for something heartier can add in lean ground turkey, which is superior to ground beef in several respects, says Rankell:

  • It’s lower in calories
  • It’s lower in cholesterol
  • It’s lower in fat

Stuffed Red Bell Peppers

Serves 4

Ingredients

  • 4 large red bell peppers
  • 1 tablespoon olive oil
  • 1 large clove garlic, minced
  • 2 tablespoons minced onion
  • 2 dried red chilies
  • 1/2 cup diced tomatoes, peeled and seeded
  • 1/2 cup frozen corn, thawed
  • 1 15.5-ounce can black beans, drained and rinsed
  • 2 cups cooked brown rice
  • 1/2 cup water
  • 1 lb ground turkey (optional)
Instructions

Wash peppers and cut off tops 1/4- to 1/2-inch down.

Core and remove seeds; set tops aside.

Put peppers in a baking dish.

Heat oil in a skillet.

If using ground turkey, add it to the skillet. Season with salt and pepper, then heat through and cook until browned. Set aside on plate.

Sauté garlic and onion with dried red chilies until onion is soft, about 5 minutes.

Add tomatoes, corn, beans, brown rice and the cooked turkey (if using). Mix thoroughly.

Spoon mixture into prepared peppers and put tops back on.

Add 1/2 cup water to baking dish. Cover with foil and bake at 375°F until peppers are soft, about 45 minutes to an hour.

Nutrition (without turkey)

  • Calories 308
  • Protein 11.6 grams
  • Fat 5.2 grams
  • Carbohydrates 56.9 grams
  • Fiber 12.2 grams
Nutrition (with turkey)
  • Calories 436
  • Protein 27.6 grams
  • Fat 12.3 grams
  • Carbohydrates 56.9 grams
  • Fiber 12.2 grams

Related Stories

Post a Comment

Your email address will not be displayed.
*