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.
- 4 large green bell peppers
- 1 1/2 teaspoons canola oil
- 1 medium onion, chopped
- 1 clove garlic, minced
- 1 pound ground turkey
- 1 1/2 cups cooked rice
- 1 8-ounce can tomato sauce, (1 cup), divided
- 1 tablespoon chopped fresh parsley
- 1 teaspoon salt, (optional)
- 1/4 teaspoon freshly ground pepper
- Preheat oven to 350°F.
- 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.
- 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.
- 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.
Per serving: 307 calories; 10 g fat (2 g sat, 1 g mono); 65 mg cholesterol; 31 g carbohydrates; 0 g added sugars; 26 g protein; 6 g fiber; 385 mg sodium; 588 mg potassium.
Nutrition Bonus: Vitamin C (230% daily value), Iron & Vitamin A (20% dv), Potassium (17% dv).
Carbohydrate Servings: 1 1/2
Exchanges: 1 starch, 2 vegetable, 3 lean meat
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