by Adrianne Kenny, Dietetic Intern [The University of Minnesota –The Emily Program]
When I was younger, my aunt Judy made the best stuffed peppers with her most special ingredient: TLC (tender loving care). To this day, when I eat stuffed peppers, they remind me of the love my aunt put into her cooking.
If you are looking for a condensed meal that incorporates a decent amount of fat and protein, this is a good one. Protein is necessary to build up and strengthen our immune system. I would suggest substituting the ground beef for ground turkey if you have high cholesterol.
Stuffed Peppers
Adapted from a Betty Crocker recipe.
(serves 6 )
Ingredients:
- 6 large bell peppers, any color
- 1/3 cup onion, chopped
- 2 cloves garlic, finely chopped
- 2 tsp. olive oil
- 1 lb. lean (at least 80%) ground beef
- ½ cup cooked white or brown rice
- 2 tomatoes, diced
- 1 tsp. Italian herbs
- One 15-oz. can tomato sauce, portioned
- 1 tsp. Worcestershire sauce
- 1 cup shredded mozzarella cheese
Directions:
1. Heat oven to 350 F.
2. Bring a large pot of water to a boil.
3. Cut the tops off the peppers, and remove the seeds. Cook peppers in boiling water for 5 minutes; drain.
4. In a large skillet, sauté onion and garlic in olive oil over medium heat for about 5 minutes or until onion is translucent. Set aside in a bowl.
5. Using the same large skillet, cook beef over medium heat, stirring occasionally, until beef is browned. Drain grease from the pan.
6. Add rice, garlic and onion mixture, tomatoes, Italian herbs, ½ cup of tomato sauce and Worcestershire sauce to beef. Cook to light simmer.
7. To fill peppers, sprinkle a small handful of cheese in the bottom of each (save the remaining for the top). Then fill peppers with beef mixture. Stand peppers upright in ungreased glass baking dish. Pour remaining tomato sauce over peppers.
8. Sprinkle remaining cheese on top of the peppers.
9. Cover tightly with foil and bake for 25 minutes.
Nutrition Information:
Per serving: 353 calories, 19.5g total fat, 8.5g saturated fat, 21.2g protein, 23.2g carbohydrate, 4.15g fiber, 636mg sodium
