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From the AICR Test Kitchen
Week of May 28, 2012
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Contact: Alice Bender, (202) 328-7744

Peppers Stuffed with Turkey and Wild Rice

from the
American Institute for Cancer Research

Packing a nutritious meal into a single dish is a great way to stay healthy even with a busy schedule. This week's recipe uses the versatile bell pepper to hold together a delicious mixture of turkey, onions, mushrooms, peppers, tomato, spinach and wild rice.

Baking peppers tenderizes them and brings out their sweetness. Different colored peppers provide different phytochemicals – the green and yellow ones are rich in lutein and red is packed with beta-carotene. The tomatoes, spinach and carrots multiply your vegetable servings and the turkey provides lean protein.

Wild rice, an ancient aquatic cereal grain dating back some 12,000 years, acts as the foundation for the mixture. It adds texture and modest amounts of folate, magnesium and fiber.

These stuffed peppers make a great one-pot meal, but you may also want to add a side dish of applesauce topped with shake of powdered cinnamon. Either way, it is a wonderful dish – classic, simple, satisfying and healthy. You even can make extra peppers, then refrigerate, and thoroughly reheat in the oven for another meal.

Stuffed Peppers

Peppers Stuffed with Turkey and Wild Rice

  • 1 Tbsp. olive oil
  • 1/2 medium onion, chopped
  • 1 cup coarsely chopped mushrooms, any kind
  • 1 lb. ground turkey
  • 2 cups of baby spinach leaves, chopped
  • 1 cup diced tomatoes
  • 2 cloves garlic, minced or 1 tsp. garlic powder
  • 1 tsp. paprika
  • 1 tsp. oregano
  • Salt and pepper to taste
  • 3/4 cup chopped carrots, steamed and cut into 1/2-inch chunks
  • 1 1/2 cups cooked wild rice
  • 4 large green or red bell peppers (or any combination), tops removed* and seeded

*Save tops to cover peppers during baking for a moister filling.

Preheat oven to 350 degrees.

Heat oil in a large skillet over medium-high heat. Sauté onion and mushrooms until onions are translucent. Add turkey, spinach, tomatoes garlic and seasonings and cook until turkey is cooked through, about 5-6 minutes.

Place turkey mixture in large mixing bowl and add carrots and wild rice. Combine well. Using spoon, lightly pack mixture into peppers.

Place peppers in 9-inch square oven dish, add 1/4 cup water to bottom of pan and bake about 45-50 minutes or until peppers are just tender. Serve.

Makes 4 servings.

Per serving: 329 calories, 14 g total fat (3 g saturated fat), 28 g carbohydrate,
26 g protein, 6 g dietary fiber, 146 mg sodium.


Our Mission: The American Institute for Cancer Research champions the latest and most authoritative scientific research from around the world on cancer prevention and survival through diet, weight and physical activity, so that we can help people make informed lifestyle choices to reduce their cancer risk.

We have contributed over $105 million for innovative research conducted at universities, hospitals and research centers across the country. Find evidence-based tools and information for lowering cancer risk, including AICR’s Recommendations for Cancer Prevention, at www.aicr.org.


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