Sign Up For Email Updates:

WCRF/AICR
Global Network
Health-e-Recipes

Stuffed Peppers

Print this recipe:

right arrow As a Word doc
right arrow As a PDF

May 28, 2013 | Issue 454

Brighten Your Bowl

Peppers Stuffed with Turkey and Wild Rice

Vivid vegetables don’t just add color to a dish; they also pack important phytochemicals. Green peppers are rich in lutein, red peppers are packed with beta-carotene and tomatoes provide lycopene. This recipe features a rainbow of healthy veggies and flavorful wild rice packed inside an edible pepper bowl. Ground turkey adds lean protein and onions and garlic lend flavor and cancer-fighting antioxidants.

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.

  • 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.

Directions

  1. Preheat oven to 350 degrees.
  2. 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.
  3. Place turkey mixture in large mixing bowl and add carrots and wild rice. Combine well. Using spoon, lightly pack mixture into peppers.
  4. 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.

Grocery list

Olive oil
Onion
Mushrooms
Ground turkey
Spinach
Tomatoes
Garlic
Paprika
Oregano
Salt and pepper
Carrots
Wild rice
Bell peppers

You might also like

Veggies: More Variety for Maximum Cancer Protection

Getting Your Kids Into a Vegetable Habit

Recipe Extra: Cancer-Fighting Recipes on Pinterest

Did You Know?

Wild rice has twice the protein and fiber of brown rice and is also a whole grain, meaning it contains all three parts of the original kernel: the germ, bran and endosperm.

All active news articles
]]