Stuffed Bell Peppers
These stuffed peppers are seasoned with garlic, paprika, and oregano and combine lean ground beef with tomatoes to create an Italian flavor profile. Brown rice provides more fiber and nutrients than white rice. Quinoa is also a highly nutritious grain. Sprinkled with a little melted cheese, this makes for a satisfying and kid friendly meal. Colorful bell peppers and zucchini are fiber rich as well as a great source of vitamins A & C and antioxidants (carotenoids and lycopene). Ground turkey can be substituted for beef for lower saturated fat.
Makes: 7 servings
Time to cook: 40 minutes
Ingredients
2 tablespoons extra-virgin olive oil
1 medium onion diced
2-3 garlic cloves minced
1 large zucchini diced
7 large red & yellow bell peppers
1 pound lean ground beef
1½ cup cooked brown rice or quinoa
1 14.5 ounces can diced tomatoes
2 tablespoons tomato paste
1 teaspoon dried oregano
1 tablespoon smoked paprika
1 cup shredded cheddar jack cheese
Kosher salt and pepper, to taste
Freshly chopped parsley, for garnish
Cooking Instructions
1. Cook brown rice or quinoa according to directions.
2. Preheat your oven to 375F. Cut the tops of the peppers off, remove stems. Chop up tops. Scoop out seeds. Place open face up on a baking dish and place the peppers cut side up into a baking dish or a rimmed tray.
3. Heat oil in a large pan over medium heat. Sauté onion until softens, then stir in garlic and pepper tops, cooking for about 2 more minutes.
4. Add ground beef to vegetables and cook until no longer pink, breaking up meat with a wooden spoon, for 5-6 minutes. Stir in cooked brown rice, diced tomatoes, tomato paste, oregano, and smoked paprika. Cook until sauce is slightly reduced, about 4-5 minutes. Taste and season with salt and pepper as needed.
5. Stuff each pepper with beef mixture and bake until peppers are mostly tender. About 10-12 minutes. Sprinkle with cheese and bake for 5-7 minutes more. Garnish with fresh chopped parsley before serving.
Nutrition per serving
262 calories; 21 grams protein; 9 grams fat; 3 grams saturated fat; 3grams monounsaturated fat; 3 grams polyunsaturated fat; 23 grams carbohydrates; 5 grams dietary fiber; 8 grams sugars; 1168 milligrams sodium; 5696 IU VitaminA; 211 milligrams Vitamin C; 98 milligrams Calcium; 3 milligrams Iron.
Adapted from recipe by Rena Awada, Healthy Fitness Meals Blog
