– **Title**: High Protein Unstuffed Peppers
– **Ingredients**:
– 4 large bell peppers (any color)
– 1 lb ground turkey or chicken
– 1 cup cooked quinoa or brown rice
– 1 can (14.5 oz) diced tomatoes, drained
– 1 small onion, diced
– 2 garlic cloves, minced
– 1 tsp chili powder
– 1 tsp cumin
– Salt and pepper to taste
– 1 cup black beans, drained and rinsed (optional)
– 1/2 cup corn (frozen or canned)
– 1 cup shredded cheese (cheddar or mozzarella)
– Fresh cilantro or parsley for garnish (optional)
– **Instructions**:
1. Preheat the oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove the seeds and membranes. Arrange them cut-side up in a baking dish.
3. In a large skillet over medium heat, cook the ground turkey or chicken until browned, breaking it apart with a spatula.
4. Add the diced onion and garlic to the skillet, sautéing until the onion is translucent, about 3-5 minutes.
5. Stir in the cooked quinoa or brown rice, drained diced tomatoes, chili powder, cumin, salt, pepper, black beans, and corn (if using). Mix well and let it cook for another 2-3 minutes until heated through.
6. Spoon the mixture evenly into each bell pepper, pressing down gently to pack it in.
7. Top each filled pepper with shredded cheese.
8. Cover the baking dish with foil and bake in the preheated oven for 25 minutes. Remove the foil and bake for an additional 10-15 minutes, or until the peppers are tender and the cheese is melted and bubbly.
9. Remove from the oven and let cool for a few minutes. Garnish with fresh cilantro or parsley if desired before serving.
Enjoy your hearty and nutritious High Protein Unstuffed Peppers!
Ingredients & Substitutions
Ground Turkey or Beef: Ground turkey is leaner and lower in fat compared to beef, making it a great choice. However, if you prefer the rich flavor of beef or need it to be gluten-free, go for lean ground beef.
Cooked Brown Rice or Quinoa: I like quinoa for its high protein content, but brown rice works just as well. If you’re watching carbs, try cauliflower rice for a lighter option!
Bell Peppers: Green and red peppers add color and flavor. If you’re not a fan of the green taste, yellow or orange bell peppers are sweeter alternatives.
Diced Tomatoes: Canned tomatoes are a great time-saver, but using fresh tomatoes in season can elevate the dish. Just chop about 4-5 fresh tomatoes to replace a can.
Cheese: Cheddar is classic, but feel free to switch it up! A Mexican blend or pepper jack adds a kick. For a lighter version, try a reduced-fat cheese.
How Do I Make Sure My Ground Meat is Cooked Perfectly?
Cooking your ground meat right is crucial for flavor and texture. Here’s how to do it well:
- Use medium-high heat to get a nice browning. Don’t overcrowd the pan; if there’s too much meat, it will steam rather than brown.
- Cook until no pink remains, and it should have a nice golden color.
- After cooking, drain any excess fat to keep your dish healthy.
Following these steps helps ensure your protein is flavorful and not greasy. Enjoy!
How to Make High Protein Unstuffed Peppers?
Ingredients You’ll Need:
For the Main Filling:
- 1 lb ground turkey or lean ground beef
- 1 cup cooked brown rice or quinoa
- 1 green bell pepper, diced
- 1 red bell pepper, diced
- 1 onion, diced
- 2 cloves garlic, minced
- 1 can (14.5 oz) diced tomatoes, drained
- 1 cup black beans, drained and rinsed
- 1 cup corn (fresh, frozen, or canned)
For the Spice Mix:
- 1 tsp chili powder
- 1 tsp cumin
- 1 tsp paprika
- 1/2 tsp salt
- 1/4 tsp black pepper
For the Topping:
- 1 cup shredded cheese (cheddar or a blend)
- Fresh parsley or cilantro, for garnish
How Much Time Will You Need?
This recipe takes about 10 minutes to prep and 25 minutes to cook. In total, you’ll need about 35 minutes before these delicious unstuffed peppers are ready to serve. Quick and easy!
Step-by-Step Instructions:
1. Preheat the Oven:
Start by preheating your oven to 375°F (190°C). This will get it ready for baking the unstuffed peppers later on.
2. Cook the Meat:
In a large skillet over medium-high heat, add the ground turkey or lean ground beef. Cook until it’s nicely browned, breaking it apart with a spoon as it cooks. If there’s any excess fat, drain it off so your dish stays lean and tasty.
3. Sauté the Veggies:
Add the diced onion and minced garlic into the skillet. Cook these together for about 3-4 minutes until the onion turns translucent. This adds flavor to your dish!
4. Add More Veggies:
Next, stir in the diced green and red bell peppers. Cook everything together for another 5 minutes, allowing the peppers to soften a bit and blend their flavors into the mix.
5. Combine All Ingredients:
Now it’s time to bring it all together! Mix in the cooked brown rice or quinoa, drained diced tomatoes, black beans, corn, chili powder, cumin, paprika, salt, and black pepper. Stir everything well so all the flavors meld together.
6. Transfer to Baking Dish:
Transfer your flavorful mixture into a baking dish or an oven-safe skillet. Spread it out evenly, then sprinkle the shredded cheese on top, making sure it’s covered nicely.
7. Bake:
Place the dish in your preheated oven and bake for about 20-25 minutes, or until the cheese is melted and bubbly. The aroma will be amazing!
8. Garnish and Serve:
When finished baking, take it out of the oven and let it cool slightly. Before serving, add some fresh parsley or cilantro on top for a burst of color and freshness. Enjoy your hearty and healthy meal!
Can I Use Different Types of Meat?
Absolutely! You can substitute ground turkey with ground chicken, pork, or even a plant-based meat alternative for a vegetarian option. Just make sure to adjust the cooking times as needed, keeping an eye on the internal temperature for safety.
How Can I Make This Recipe Gluten-Free?
To ensure this dish is gluten-free, simply use quinoa instead of brown rice, as it’s naturally gluten-free. Also, double-check your canned ingredients like diced tomatoes and black beans for any hidden gluten-containing additives.
What Can I Do with Leftover Ingredients?
If you have extra bell peppers or other vegetables, feel free to add them to the mixture or use them in a salad or another dish. You can also store any leftovers in an airtight container in the fridge for up to 3 days!
Can I Freeze This Dish?
Yes, this unstuffed pepper dish freezes well! Allow it to cool completely, then portion it into freezer-safe containers. It will last up to 3 months in the freezer. To reheat, simply thaw overnight in the fridge and warm in the oven or microwave until heated through.
