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Introduction
Stuffed peppers have long been a beloved dish in many cuisines, offering a delightful way to enjoy the natural sweetness of bell peppers paired with hearty fillings. This particular recipe takes a healthier spin on the classic by swapping out traditional ground beef for lean ground turkey, a nutritious alternative that still delivers on flavor. With roots tracing back to Mediterranean and Middle Eastern cuisines, stuffed peppers have evolved to suit various dietary needs and preferences, making them a versatile canvas for culinary creativity.
Ingredients
• 6 large bell peppers (assorted colors like red, yellow, and orange)
• 1 lb (453g) lean ground turkey
• 1 cup (180g) cooked brown rice or quinoa
• 1 (14.5 oz or 411g) can diced tomatoes
• 1 cup (30g) fresh spinach, chopped
• 1/2 cup (75g) shredded low-fat mozzarella cheese
• 1/4 cup (30g) grated Parmesan cheese
• 2 cloves garlic, minced
• 1 small onion, finely chopped
• 2 tbsp (30ml) olive oil, divided
• 1 tsp (5ml) dried basil
• 1 tsp (5ml) dried oregano
• 1/2 tsp (2.5ml) salt
• 1/4 tsp (1.25ml) black pepper
Step 1:
Preheat the oven to 375°F (190°C).
Step 2:
Cut off the tops of the bell peppers and remove the seeds and membranes. Set the peppers aside.
Step 3:
In a skillet or saucepan, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and minced garlic, and sauté for 2-3 minutes until fragrant.
Step 4:
Add the ground turkey to the skillet and cook, breaking it up with a wooden spoon, until no longer pink, about 5-7 minutes.
Step 5:
Drain any excess fat from the skillet, then stir in the diced tomatoes, cooked brown rice or quinoa, chopped spinach, dried basil, dried oregano, salt, and black pepper. Cook for 2-3 minutes, allowing the flavors to combine.
Step 6:
Remove the skillet from heat and stir in the shredded mozzarella cheese and grated Parmesan cheese.
Step 7:
Stuff each bell pepper cavity with the turkey and rice mixture, packing it down gently with a spoon.
Step 8:
Place the stuffed peppers in a baking dish and drizzle the remaining 1 tablespoon of olive oil over the tops of the peppers.
Step 9:
Cover the baking dish with aluminum foil and bake in the preheated oven for 30 minutes.
Step 10:
Remove the foil and continue baking for another 15 minutes, or until the peppers are tender and the filling is heated through.
Q: Can I use pre-cooked ground turkey or chicken?
A: Yes, you can use pre-cooked ground turkey or chicken. Simply skip the step of cooking the meat and add it directly to the filling mixture.
Q: Can I assemble the stuffed peppers ahead of time?
A: Yes, you can prepare the filling and stuff the peppers up to a day in advance. Cover and refrigerate until ready to bake, allowing for a slightly longer baking time if baking from cold.
Q: Can I freeze these stuffed peppers?
A: Yes, you can freeze the stuffed peppers before or after baking. Wrap them tightly in foil or plastic wrap and freeze for up to 3 months. Thaw in the refrigerator before reheating.
• You can substitute ground chicken or lean ground beef for the ground turkey.
• Other greens like kale or swiss chard can replace spinach.
• For a vegetarian option, omit the ground turkey and increase the quantities of grains and vegetables.
• Use low-sodium diced tomatoes if watching sodium intake.
• Ensure bell peppers are firm and vibrant in color for best flavor and texture.
Serve the stuffed peppers hot, garnished with additional Parmesan cheese or fresh herbs if desired.
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or oven before serving.
Prepare the filling while the oven preheats to save time. You can also stuff the peppers ahead of time and refrigerate until ready to bake.
- Choose bell peppers that are firm, vibrant in color, and free from blemishes for best flavor and texture.
- Cook the filling until any excess liquid has evaporated, ensuring the stuffing is not too watery when baked.
- Adjust the seasoning to taste, adding more salt, pepper, or herbs if desired.
For a spicier twist, add a diced jalapeño or a pinch of red pepper flakes to the filling. For a creamier texture, mix in a few tablespoons of cream cheese or ricotta cheese.
These stuffed peppers pair well with a crisp green salad, garlic bread, or a chilled glass of white wine like Sauvignon Blanc or Pinot Grigio.
The best season for this dish is late summer to early fall when bell peppers are in peak season.
This recipe contains dairy (mozzarella and Parmesan cheese), which may be an allergen for some individuals.
