Stuffed Peppers

EatingWell Comfort Foods Made Healthy: The Classic Makeover Cookbook (2009)

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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.

"I added some red pepper flakes to give them a little added punch. They freeze well. Might have to add a little more tomato sauce when used. "
Stuffed Peppers


  • 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


  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.


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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