Turkey & Vegetable Stuffed Bell Peppers with Brown Rice
25min
55min
4
557
Chef's Note
For maximum flavor, try roasting the bell peppers for 10 minutes before stuffing them. This adds a subtle smoky sweetness that complements the savory turkey filling. If preparing ahead, you can assemble the stuffed peppers up to 24 hours in advance and refrigerate until ready to bake - just add 10 minutes to the covered baking time.
Tags
Ingredients
8 whole large bell peppers (red, yellow, or orange)
1.5 cups brown rice
3 cups low-sodium chicken broth
1.5 pounds lean ground turkey (93% lean)
2 tablespoons olive oil
1 large yellow onion
2 medium carrots
1 medium zucchini
4 cloves garlic
3 tablespoons tomato paste
14.5 oz can diced tomatoes
15 oz can black beans
2 teaspoons ground cumin
1 teaspoon smoked paprika
1 teaspoon dried oregano
0.5 teaspoon red pepper flakes
1.5 teaspoons salt
0.5 teaspoon black pepper
1 cup reduced-fat shredded cheddar cheese
0.25 cup fresh cilantro
4 stalks green onions
0.5 cup plain Greek yogurt (2%)
Instructions
- 1
Preheat the oven to 375°F (190°C).
- 2
Rinse 1.5 cups of brown rice under cold water. In a medium saucepan, bring 3 cups of chicken broth to a boil. Add the rice, reduce heat to low, cover, and simmer for 35-40 minutes until tender and liquid is absorbed.
- 3
While the rice cooks, prepare the bell peppers by cutting them in half lengthwise and removing the seeds and membranes. Place the pepper halves in a large baking dish, cut side up.
- 4
Finely dice 1 large yellow onion, 2 medium carrots, and 1 medium zucchini. Mince 4 cloves of garlic.
- 5
Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the diced onion and carrots, cooking for 5 minutes until they begin to soften.
- 6
Add the zucchini and minced garlic to the skillet and cook for another 2-3 minutes until fragrant.
- 7
Add 1.5 pounds of ground turkey to the skillet, breaking it up with a wooden spoon. Cook for 5-7 minutes until no longer pink.
- 8
Stir in 3 tablespoons of tomato paste and cook for 1 minute to develop the flavor.
- 9
Add the 14.5 oz can of diced tomatoes (with juice), 15 oz can of drained and rinsed black beans, 2 teaspoons of cumin, 1 teaspoon of smoked paprika, 1 teaspoon of oregano, 0.5 teaspoon of red pepper flakes, 1.5 teaspoons of salt, and 0.5 teaspoon of black pepper. Stir well and simmer for 5 minutes.
- 10
Once the rice is cooked, add it to the turkey mixture and stir to combine thoroughly.
- 11
Spoon the turkey and rice mixture evenly into the bell pepper halves, mounding slightly. Pour 1/4 cup of water into the bottom of the baking dish.
- 12
Cover the dish with foil and bake for 30 minutes. Remove the foil, sprinkle 1 cup of reduced-fat shredded cheddar cheese over the peppers, and bake uncovered for an additional 10 minutes until the cheese is melted and peppers are tender.
- 13
While the peppers finish baking, chop 0.25 cup of fresh cilantro and slice 4 green onions for garnish.
- 14
Serve the stuffed peppers hot, garnished with chopped cilantro, sliced green onions, and a dollop of 0.5 cup plain Greek yogurt divided among the servings.
Nutrition Information (per serving)
557
42g
56g
18g
Reviews (0)
No reviews yet
Be the first to review this recipe!