Stuffed Bell Peppers

Stuffed Bell Peppers

Stuffed bell peppers are a great meal that won’t leave you feeling stuffed. These are a delicious low-saturated-fat approach for meat eaters in the family, and go great with brown rice and a salad. For many people, one pepper half is just the right portion size, but two will satisfy even hearty eaters. Be sure to include red bell peppers, for more than just their color – they have significantly higher levels of nutrients than green.

Yield: 8 servings

Stuffed Bell Peppers Ingredients

  • 5 bell peppers (red, yellow, green, orange), halved and seeded
  • 1 tablespoon canola oil
  • 1 large onion, chopped
  • 1 pound lean ground turkey
  • 2 tablespoons cooked brown rice
  • 1 (8-ounce) and 1 (15-ounce) can tomato sauce
  • Salt and pepper

Stuffed Bell Peppers Preparation

Preheat the oven to 350ÆF.
Place the 10 bell pepper halves facing up in a 9 by 13-inch baking dish.
Heat the canola oil in a small skillet over medium heat. Add the onion and sauté until the onion is tender. In a mixing bowl, combine the turkey, sautéed onions, rice, 8-ounce can of tomato sauce, a dash of pepper, and a pinch of salt and mix well. Stuff the peppers with the meat mixture. Pour the 15-ounce can of tomato sauce over the peppers and cover the baking dish with aluminum foil. Place in the oven and bake for 1 1/2 hours.

—Dr. Mache’s Kitchen


Per serving: 248 Cal.; 53 GI; 25g Prot.; 18g Carb.; 2g SFA; 4g MUFA; 2g PUFA; 0.3g Omega-3; 52mg Calc.; 849mg Sod.; 944mg Pot.; 3mg Iron; 0mg Phytoestrogen; 5g Fiber 
From Eat to Defeat Menopause: Your Essential Nutrition Guide for a Healthy Midlife