– **Title**: High Protein Unstuffed Peppers
– **Ingredients**:
– 4 medium bell peppers (any color)
– 1 lb ground turkey or chicken (or lean beef)
– 1 can (15 oz) black beans, drained and rinsed
– 1 cup corn (fresh, frozen, or canned)
– 1 cup cooked quinoa or brown rice
– 1 can (14.5 oz) diced tomatoes, with juice
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 tsp chili powder
– 1 tsp cumin
– ½ tsp paprika
– Salt and pepper to taste
– 1 cup shredded cheese (cheddar or Mexican blend)
– Fresh parsley or cilantro for garnish (optional)
– **Instructions**:
1. Start by preheating your oven to 375°F (190°C).
2. Slice the tops off the bell peppers and remove the seeds and membranes. Set the peppers aside.
3. In a large skillet over medium heat, add the diced onion and minced garlic. Sauté until the onion is translucent, about 3-4 minutes.
4. Add the ground turkey (or chicken or beef) to the skillet and cook until browned and cooked through, breaking it apart with a spatula, about 5-7 minutes.
5. Stir in the black beans, corn, cooked quinoa (or brown rice), diced tomatoes (with their juice), chili powder, cumin, paprika, salt, and pepper. Mix well and let the mixture simmer for about 5 minutes to combine the flavors.
6. Remove the skillet from the heat and stir in half of the shredded cheese.
7. Spoon the filling mixture into each hollowed bell pepper and place them upright in a baking dish.
8. Cover the baking dish with foil and bake in the preheated oven for 25 minutes.
9. After 25 minutes, remove the foil, sprinkle the remaining cheese on top of the peppers, and return to the oven for an additional 10-15 minutes, or until the cheese is melted and bubbly.
10. Remove from the oven and let cool for a few minutes before serving. Garnish with fresh parsley or cilantro if desired. Enjoy!
Key Ingredients & Substitutions
Ground Turkey: Ground turkey is a lean protein source, but you can substitute it with ground beef, chicken, or even a plant-based alternative like lentils for a vegetarian option. I lean towards turkey for its health benefits but enjoy the flavor of beef too.
Quinoa: This grain is a great protein booster and gluten-free. If you don’t have quinoa on hand, brown rice or even couscous are good alternatives. Quinoa holds its texture well, making it my favorite for this dish.
Bell Peppers: You’ll get the best color and flavor by using a mix of red, yellow, and green bell peppers. However, if you prefer or have only one color, that’s perfectly fine! Zucchini can also be used if you want to change it up.
Black Beans: These add protein and fiber, but can be swapped with kidney beans or pinto beans if needed. Canned beans are quick and easy, and I always keep some in my pantry!
Cheese: Cheddar and Mexican blends work well here, but feel free to use any cheese you enjoy. For a lighter option, you could skip cheese or use a dairy-free alternative.
How Do I Cook Quinoa Perfectly?
Cooking quinoa isn’t tricky if you follow a few steps to get the light, fluffy texture! Rinsing removes the saponin coating, which can taste bitter. Here’s how to do it:
- Measure 1 cup of quinoa and rinse it in a strainer under cold water for a minute.
- Combine the rinsed quinoa and 2 cups of low-sodium chicken broth in a pot.
- Bring it to a boil, then reduce to low heat and cover. Let it simmer for about 15 minutes.
- Once done, remove from heat and let it sit, covered, for another 5 minutes. Fluff it with a fork before using.
This technique ensures the quinoa absorbs all the flavors without becoming mushy!
High Protein Unstuffed Peppers
Ingredients You’ll Need:
For the Filling:
- 1 lb ground turkey (or ground beef)
- 1 cup quinoa
- 2 cups low-sodium chicken broth (or water)
- 2 large bell peppers (any color), diced
- 1 can (14.5 oz) diced tomatoes, drained
- 1 cup black beans, drained and rinsed
- 1 cup corn (frozen or canned)
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp smoked paprika
- 1 tsp cumin
- Salt and pepper to taste
- 1 cup shredded cheese (cheddar or Mexican blend)
- Fresh parsley, chopped (for garnish)
How Much Time Will You Need?
This recipe takes about 15 minutes to prepare and around 35-40 minutes to cook, so you can have a delicious meal ready in about an hour! It’s straightforward and perfect for a healthy dinner option that’s packed with protein.
Step-by-Step Instructions:
1. Cook the Ground Turkey:
Start by heating a large skillet or a cast-iron pan over medium heat. Add the ground turkey and cook it until it’s browned and no longer pink, breaking it apart as it cooks. This usually takes about 7-10 minutes.
2. Prepare the Quinoa:
While the turkey cooks, rinse the quinoa under cold water to remove any bitterness. In a separate pot, combine the quinoa with the chicken broth (or water) and bring the mixture to a boil. Once it’s boiling, reduce the heat to low, cover the pot, and let it simmer for about 15 minutes, or until the quinoa is fluffy and the liquid is absorbed.
3. Combine the Vegetables:
Once the turkey is cooked, add the chopped bell peppers to the skillet and cook for another 5 minutes, until they’re softened. Then, stir in the drained diced tomatoes, black beans, corn, cooked quinoa, garlic powder, onion powder, smoked paprika, cumin, salt, and pepper. Mix everything together and cook for another 5 minutes to make sure it’s all heated through.
4. Get Ready to Bake:
While everything is mixing and cooking, preheat your oven to 375°F (190°C). Once the mixture is ready, transfer it to a baking dish and spread it out evenly. Now, sprinkle the shredded cheese generously on top.
5. Bake and Serve:
Place the baking dish in the preheated oven and bake for about 15-20 minutes, until the cheese is melted and bubbly. After baking, remove it from the oven and let it cool slightly. For a fresh touch, garnish with chopped parsley. Then, dig in and enjoy your high protein unstuffed peppers!
Can I Use Different Types of Meat?
Absolutely! You can substitute ground turkey with ground beef, chicken, or even a plant-based meat alternative. Just remember that different meats may alter the cooking time slightly, so keep an eye on it while cooking!
What Can I Substitute for Quinoa?
If you don’t have quinoa, you can use brown rice, couscous, or even cauliflower rice as a substitute. Just keep in mind that cooking times and liquid ratios will differ slightly, so adjust as needed. For brown rice, use 2 cups of broth and cook it for about 45 minutes.
Can I Make This Recipe Vegan?
How to Store Leftovers
Store any leftovers in an airtight container in the fridge for up to 3-4 days. To reheat, just warm it up in the microwave or bake it in the oven at 350°F (175°C) until heated through, adding a splash of broth if it looks dry.
