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Thrive On

Stuffed Peppers

Low SodiumHigh Protein Diabetes-FriendlyHeart HealthyDairy-FreeEgg-FreeNo ShellfishNut-FreeGluten-FreeAmericanTurkeyDinner
4 servings
Active time: 30 minutes
Total time: 1 hour

Nutrition Per Serving

  • Calories327 cal
  • Total Fat12.3 g
  • Saturated Fat2.8 g
  • Cholesterol84 mg
  • Sodium354 mg
  • Carbohydrate Total30.8 g
  • Protein25.4 g
  • Phosphorus333 mg
  • Potassium805 mg
  • Fiber5.5 g
  • Calcium65 mg

Ingredients

  • 4 large green bell peppers
  • 1½ teaspoons canola oil
  • 1 medium onion, chopped
  • 1 clove garlic, minced
  • 1 pound ground turkey
  • 1½ cups cooked brown rice
  • 1 8-ounce can tomato sauce, (1 cup), divided
  • 1 tablespoon chopped fresh parsley
  • 1 teaspoon salt, (optional)
  • ¼ teaspoon freshly ground pepper

Description

Lean ground turkey makes a moist, low-fat substitute for the ground beef that’s usually found in stuffed pepper filling. To add a nutty flavor and boost the nutrition even further, we call for cooked brown rice, but this recipe will also work with white rice.

Directions

  1. Preheat oven to 350°F.
  2. Cut out stem ends of bell peppers and discard. Scoop out seeds. Bring 8 cups water to a boil in a large pot and blanch the peppers until tender-crisp, about 1 minute. Drain and cool under cold running water. Set aside.
  3. Heat oil in a large nonstick skillet over medium heat. Add onion and garlic and cook, stirring occasionally, until softened, about 3 minutes. Add turkey and cook, crumbling with a wooden spoon, just until it loses its pink color, about 2 minutes. Drain the fat.
  4. Transfer the turkey mixture to a medium bowl and mix in rice, 1/2 cup tomato sauce, parsley, salt (if using) and pepper. Stuff the peppers with the mixture and place them in a 2-quart casserole dish. Spoon the remaining 1/2 cup tomato sauce over the peppers. Cover and bake until the peppers are tender and the filling is heated through, 30 to 35 minutes.
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