Sensational Stuffed Peppers

From the Registered Dietitians and Chefs of NewYork-Presbyterian Hospital

One serving of this lean, tasty stuffed bell pepper entrée is high in Vitamin C, calcium, potassium, copper and selenium, not to mention rich in phytonutrients. This dish also contains a whopping 10 grams of fiber. A diet high in fiber can help maintain health by combating illness and encouraging bowel regularity.

Recipe Yields: 2 servings

Ingredients

  •  ½ cup brown or black rice, dry
  •  2 whole cardamom pods*
  •  1 teaspoon canola oil
  •  2 garlic cloves, minced
  •  ½ cup white onion, minced
  •  ½ teaspoon ground black pepper
  •  ½ teaspoon ground cumin
  •  ¼ teaspoon salt
  •  ¾ fresh medium lemon, juiced
  •  ¼ pound lean ground turkey
  •  2 cups cremini, baby bella or shiitake mushrooms, washed, dried, and diced
  •  ½ teaspoon dried thyme
  •  2 whole medium bell peppers, washed, cored, seeds removed
  •  ½ ounce sharp cheddar cheese, finely chopped

*Optional: may substitute another herb or spice to flavor the water.

Directions

  1.  Rinse rice with water, drain, and place in a medium pot with cooking water (enough to cook per instructions on package). Optional: add cardamom pods or other herbs/spice to cooking water. Cook rice until done, about 40-50 minutes or per package.
  2.  Preheat oven to 350 degrees F.
  3.  Add canola oil to a frying pan and heat about 1 minute. Add garlic and onion, then black pepper, cumin, and salt; cook about 3-5 minutes or until translucent, stirring frequently. Add lemon juice. Cook for 1 minute. Add turkey and cook for 10 minutes. Add mushrooms and thyme; cook until turkey is lightly browned, about 5-10 more minutes.
  4.  When rice is done, add to turkey mixture.
  5.  Stand cored bell peppers upright in an oven-safe dish that is approximately 2-3 inches deep. With a spoon, stuff each pepper ½-way with turkey mixture; then add chopped cheddar cheese to each. Finish filling the peppers with the turkey mixture. Cover the dish and peppers with aluminum foil. Place dish in oven and heat for ½ hour.
  6.  Allow peppers to cool for about 5 minutes. Enjoy!

Nutrition Facts

Recipe Yields: 2 servings

Amount Per Serving (1 stuffed pepper)
Calories 414
Fat 11.3g (25% calories from fat)
Saturated Fat 3.4g (7% calories from saturated fat)
Cholesterol 47mg
Sodium 386mg
Carbohydrates 57g
Dietary Fiber 6.7g
Protein 21g