Stuffed Sweet Peppers

Stuffed Sweet Peppers

Stuffed Sweet Peppers make a quick and easy meal to impress guests since they make a really attractive entrée. Spicy flavors, like those from the hot peppers included in this recipe, really help add flavor to food that might otherwise be considered bland.

Stuffed with scrambled turkey, rice, and a mixture of veggies, these stuffed peppers make an all-in-one nutritious meal you can have ready in about 30 to 35 minutes, including time to let it cool.

This recipe is on the medium-hot spicy side. Don’t be afraid of the spice though! Although hot peppers are blamed for digestive problems, studies show that they actually aid digestion. But whether you prefer it mild or painfully hot, I’ve included options for you.

At a Glance Info

Time to Prepare: About 30-35 minutes, start to finish
Nutritional Info: 325 calories, 2.5g fat, 32g carbohydrates – 5g fiber, 44g protein, 305mg sodium
Diet Restrictions: Gluten-Free, Dairy-Free option, Vegetarian option, Lower-Carb option, Low-Sodium option, Vegan option
Additional Info: High in protein, antioxidants, and capsaicin

Foodie Facts

As a foodie (aka food geek), I had to do a little research on peppers and found some interesting facts. Peppers are a form of Capsicum, a genus of plants native to the Americas, where it was cultivated for thousands of years. Many forms of Capsicum are now cultivated worldwide. In fact, in many warm climates, such as the Golima River Valley in Ethiopia, thousands of acres are devoted to its cultivation and year-round harvest.

Most varieties of peppers contain capsaicin, the chemical that produces the burning sensation when you eat it; the only variety without capsaicin is the bell pepper (sweet pepper). Capsaicin is important in Native American medicine, and is currently used in modern medicine, mainly in topical circulatory stimulants and pain relievers. There have been numerous studies describing the medicinal benefits of peppers, including treatments for asthma, arthritis, blood clots, cancer, cluster headaches, shingles and severe burns.

Recent research indicates that the consumption of peppers containing capsaicin speeds your metabolism. Of course, supplement companies jumped on that research and now market thermogenic fat burners that include capsaicin. Whether or not eating hot peppers can actually help burn fat, it sure adds a lot of flavor to food. And, it’s always better to eat the FOOD that contains the item with the touted health benefit, as there is little proof that the body can absorb the chemical outside of the food. The bottom line is: it is always better to eat the food than to take a pill!

Ingredients

2 Bell or Sweet Peppers, wide and flat bottomed in shape if possible
1 ½ c Ground turkey, cooked (see Figure Foodie idea for preparing moist ground turkey)
¾ c Brown rice, cooked
¼ c Onion, freshly diced
1 medium Jalapeño pepper, de-seeded and finely diced*
1/8 Chipotle chili pepper powder**
¼ c plus 2 T No/Low fat mozzarella cheese (optional)

Makes: 2 servings

* For a milder flavor reduce this amount or omit altogether
**Cayenne pepper powder can be substituted. For a milder flavor, use standard chili powder or no-salt taco seasoning blend.

Dietary Options
Gluten-free, as prepared
Dairy-Free option: omit cheese
Vegetarian option: omit turkey
Lower-Carb option: omit rice
Low-Sodium option: omit cheese
Vegan option: omit cheese and turkey

Prep Time: start to finish in about 30-35 minutes

• 10 minutes prep time – assuming cooked items are already prepared
• 12 to 15 minutes to cook
• 5 minutes to cool

Directions

Cut the top off the bell peppers and remove the seeds. Cut the usable flesh off the lid and dice to include to the mixture inside the pepper.

Mix all remaining ingredients except for 1 T of the cheese. Stuff the mixture into the peppers, using the back of a spoon to compress the stuffing.

Sweet Peppers and Stuffing Mixture

Place the peppers in a glass baking dish and cover tightly with plastic wrap. Place in the microwave and cook on high for about 12-15  minutes. The amount of time will vary based on the power of the microwave; cook until the outsides of the stuffed peppers are tender.

Remove the baking dish from the oven and unwrap. Let cool for about 5 minutes. If desired, add 1 T of cheese to the top of each pepper while cooling.

For a spicier flavor, add red pepper flakes, Tabasco, and/or Ms. Dash Southwest Chipotle Seasoning.

Nutritionals

Information below is for one stuffed pepper made with non-fat mozzarella cheese

Calories: 325
Fat: 2.5g
Carb: 32g, 5g fiber
Protein: 44g
Sodium: 305mg

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