stuffed-bell-peppers

Heart Healthy Stuffed Bell Peppers

    • Prep Time
    • Minutes
    • Cook Time
    • Minutes

This traditional recipe is a family favorite that has been modified to be heart healthy and full of vitamins and nutrients. Grandma’s version did not have all these veggies, but it did not taste as good either! Sorry, grandma ūüôā

My stuffed bell pepper recipe is the go-to dish for when I have a dinner party because it is an easy and inexpensive way to feed eight people. Everyone loves this dinner, even my son who seriously dislikes bell peppers, onions, and mushrooms. He does not eat the pepper, only the filling, but he does like his food being served up in a “pepper bowl,” and he has never noticed the onions or mushrooms. I prefer to chop mine all up and mix it together as the cooked peppers add a wonderful flavor.

I also like to make this dish even when I am only feeding my family as the left-overs make a great lunch. These stuffed peppers are serious comfort food, very filling and nutritious. The prep time is a bit long since the rice needs to be cooked first, but it is well worth it.

For a Paleo friendly version, simply replace the rice with 2-1/2 cups finely chopped cauliflower (do not precook the cauliflower) and eliminate the salt.

Equipment Used:
Zojirushi NS-LAC05XT Micom 3-Cup Rice Cooker
Cuisinart Chef’s Classic Skillet
Brylanehome Extra-Deep Lasagna Pan with Rack
Chicago Cutlery 3-1/2-Inch Parer Knife
Surpahs 3-Layer Cross-Laminated Bamboo Cutting Board
Fox Run Stainless Steel 6-Quart Mixing Bowl

Calories count: 267.5

Nutrition Facts
8 Servings
Amount Per Serving
Calories    267.5
Total Fat    5.1 g
Saturated Fat    1.3 g
Polyunsaturated Fat    0.1 g
Monounsaturated Fat    0.1 g
Cholesterol    81.3 mg
Sodium    529.1 mg
Potassium    71.1 mg
Total Carbohydrate    21.1 g
Dietary Fiber    3.6 g
Sugars    6.6 g
Protein    35.3 g
Vitamin A    8.7 %
Vitamin B-6    3.4 %
Vitamin C    21.4 %
Vitamin D    1.2 %
Vitamin E    0.8 %
Calcium    1.5 %
Copper    3.1 %
Folate    1.3 %
Iron    12.4 %
Magnesium    4.5 %
Manganese    17.9 %
Niacin    4.2 %
Pantothenic Acid        2.2 %
Phosphorus        3.9 %
Riboflavin    2.5 %
Selenium    6.1 %
Thiamin    2.9 %
Zinc    1.9 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Ingredients

  • 1-1/2 cups long grain brown rice
  • 1 tablespoon olive oil
  • 3/4 cup button mushrooms
  • 1 broccoli spear (about one cup)
  • 3 Roma tomatoes
  • 1 medium onion
  • 2-1/2 lbs ground turkey - 97% fat-free extra lean ground white turkey
  • 1-1/2 teaspoons salt
  • 1/2 teaspoon pepper
  • 8 large bell peppers

Instructions

  • 1. Cook the long grain brown rice completely.
  • 2. Meanwhile, dice the mushrooms and onions, add olive oil to skillet and cook the diced mushrooms and onions on high heat stirring constantly for 3 to 5 minutes until onions are slightly transparent.
  • 3. Dice the broccoli and tomatoes.
  • 4. Mix cooked long grain brown rice, uncooked ground turkey, mushrooms, onions, broccoli, tomatoes, salt, and pepper in a mixing bowl until well blended and ground turkey has a pasty texture.
  • 5. Cut the tops off of the bell peppers, remove the seeds, and rinse well.
  • 6. Stuff each bell pepper with the mixture so that it piles out about 1 inch above the top of the peppers.
  • 7. Place the bell pepper tops on top of the mixture, or for a crunchy top, leave them off.
  • 8. Place the peppers on top of the rack in roasting pan, and bake at 350 degrees for 1 to 1 1/2 hours until cooked through.
  • 9. Cool for 5 to 10 minutes and serve alone or with your favorite side dish.

Instructions

  • 1. Cook the long grain brown rice completely.
  • 2. Meanwhile, dice the mushrooms and onions, add olive oil to skillet and cook the diced mushrooms and onions on high heat stirring constantly for 3 to 5 minutes until onions are slightly transparent.
  • 3. Dice the broccoli and tomatoes.
  • 4. Mix cooked long grain brown rice, uncooked ground turkey, mushrooms, onions, broccoli, tomatoes, salt, and pepper in a mixing bowl until well blended and ground turkey has a pasty texture.
  • 5. Cut the tops off of the bell peppers, remove the seeds, and rinse well.
  • 6. Stuff each bell pepper with the mixture so that it piles out about 1 inch above the top of the peppers.
  • 7. Place the bell pepper tops on top of the mixture, or for a crunchy top, leave them off.
  • 8. Place the peppers on top of the rack in roasting pan, and bake at 350 degrees for 1 to 1 1/2 hours until cooked through.
  • 9. Cool for 5 to 10 minutes and serve alone or with your favorite side dish.

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