Peppers Stuffed with Turkey and Wild Rice - 28g Carbs, 6g Fiber
From: American Institute for Cancer Research AICR
Brighten Your Bowl
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.
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. Saute 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.
Servings: 4
Nutrition per Serving: 329 Calories, 14g Total Fat, 3g Saturated Fat,
26g Protein, 28g Carbs, 6g Dietary Fiber, 146mg Sodium
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