Turkey and Rice Stuffed Red Peppers

By John Crowley

Ingredients
  • 4 medium red bell peppers, tops, ribs and seeds removed

  • 1/2 lb. ground turkey breast

  • 1 cup cooked brown rice

  • 1 small onion, finely chopped

  • 1 peeled garlic clove, minced

  • 1/2 cup canned black beans, rinsed and drained

  • 1/2 cup corn fresh, canned or defrosted

  • 1/4 cup finely minced flat-leaf parsley

  • 1 tsp. dried oregano

  • 1/2 tsp. salt

  • 1/4 tsp. freshly ground black pepper

  • 2 Tbsp. grated Parmesan cheese

  • 2 Tbsp. bread crumbs, preferably whole-grain

Directions
  1. Preheat the oven to 400 degrees F.Taking care not to make any holes, cut a very thin slice off the bottom of each bell pepper, just enough to help them stand straight and firmly. Set aside.For the filling, in a large bowl, combine the turkey, rice, onion, garlic, corn, parsley, oregano, salt and pepper. Add beans, mixing in lightly with a fork so beans aren't mashed. Set aside.Divide the filling into four portions, packing each pepper with the mixture, mounding any extra at the top. Place stuffed peppers in a baking dish just large enough to hold them. Pour in 1 cup of water. Cover the dish with foil and bake it in the center of the oven for 40 minutes. In themeantime, combine cheese with the breadcrumbs in a small bowl.After 40 minutes of baking, uncover peppers. Sprinkle cheese mixture over top of each pepper. Continue baking the peppers, uncovered, 15 to 20 minutes or until the peppers are soft whenpierced with a knife but not collapsing. Cool just long enough to be able to eat, 10 to 20 minutes, and serve. Serves 4.


Nutritional Facts

Servings
1
249 calories
5 g. total fat (2 g. saturated fat)
19 g. protein
31 g. carbohydrate
6 g. dietary fiber
505 mg. sodiumDiabetic Exchanges
3 Vegetable
3 Lean-Meat

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