– **Title**: High Protein Unstuffed Peppers
– **Ingredients**:
– 4 large bell peppers (any color)
– 1 lb ground turkey or chicken (or beef, if preferred)
– 1 cup cooked quinoa
– 1 can (15 oz) black beans, drained and rinsed
– 1 cup corn (fresh or frozen)
– 1 cup diced tomatoes (canned or fresh)
– 1 teaspoon chili powder
– 1 teaspoon cumin
– 1/2 teaspoon garlic powder
– 1/2 teaspoon onion powder
– Salt and pepper to taste
– 1 cup shredded cheese (cheddar or your choice)
– Fresh cilantro or parsley for garnish (optional)
– **Instructions**:
1. Preheat your oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove the seeds and membranes. You can leave them whole or cut them in half for easier serving.
3. In a large skillet over medium heat, cook the ground turkey (or chicken) until browned and fully cooked, about 5-7 minutes.
4. Stir in the cooked quinoa, black beans, corn, diced tomatoes, chili powder, cumin, garlic powder, onion powder, salt, and pepper. Mix well and cook for an additional 5 minutes until heated through.
5. Spoon the protein mixture into each of the bell peppers, packing it down gently.
6. Place the stuffed peppers upright in a baking dish. If they are halved, lay them cut side up.
7. Cover the dish with aluminum foil and bake in the preheated oven for 25 minutes.
8. Remove the foil, sprinkle the shredded cheese on top of each pepper, and return to the oven for an additional 10 minutes, uncovered, or until 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.
10. Serve warm.
Enjoy your healthy and protein-packed meal!
Key Ingredients & Substitutions
Ground Turkey or Chicken: These lean meats form the protein base. If you want a plant-based option, use crumbled tofu or a regular plant-based ground meat. I find the flavor is still satisfying with these alternatives.
Quinoa or Brown Rice: Quinoa cooks quicker and is a great source of protein. If you’re looking for a gluten-free option, stick with quinoa. For a more filling dish, brown rice works well too! You can also use cauliflower rice for a low-carb version.
Diced Tomatoes: Canned diced tomatoes add moisture and flavor. If you have fresh tomatoes, chop them up and use about 2 cups. Alternatively, canned crushed tomatoes can also work, just adjust the cooking time slightly.
Bell Peppers: A mix of colors not only adds vibrant looks but different flavors too! If you’re limited on colors, any bell pepper works great. Zucchini or squash can also be a fun swap if you want to cut down on carbs.
Cheese: I love using sharp cheddar for a stronger flavor, but mozzarella will give you that gooey, cheesy finish everyone loves. Try using a dairy-free cheese if you’re looking for a vegan option!
How Can I Ensure My Quinoa is Perfectly Cooked?
Cooking quinoa is a simple process, but it’s important to get it right for the best texture. Rinse the quinoa before cooking to remove its natural coating, called saponin, which can be bitter. The right ratio is key!
- Use 1 part quinoa to 2 parts liquid (broth or water).
- Add the quinoa and broth to the skillet with the other ingredients once the ground meat is browned and seasoned.
- Bring it to a boil, then turn down the heat and cover. Let it simmer until all liquid is absorbed—this should take about 15-20 minutes.
- The quinoa is done when it’s fluffy and the little tails pop out. If it still feels crunchy, you can add a bit more liquid and cook longer.
Take your time, and soon you’ll be a quinoa pro!
How to Make High Protein Unstuffed Peppers
Ingredients You’ll Need:
For the Filling:
- 1 lb ground turkey or chicken (or plant-based ground meat)
- 1 cup quinoa or brown rice
- 2 cups vegetable broth (or chicken broth)
- 1 can (15 oz) diced tomatoes, undrained
- 1 cup bell peppers, diced (use a mix of colors)
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 tsp Italian seasoning
- 1/2 tsp paprika
- 1/4 tsp black pepper
- 1 cup shredded cheese (cheddar or mozzarella)
- Fresh parsley, chopped (for garnish)
- Olive oil for cooking
- Salt to taste
How Much Time Will You Need?
This delicious dish will take about 10 minutes to prep, plus 40-50 minutes to cook and bake. So, in total, you’ll be in the kitchen for around an hour. Perfect for a healthy weeknight dinner!
Step-by-Step Instructions:
1. Sauté the Vegetables:
Start by heating 1-2 tablespoons of olive oil in a large skillet over medium heat. Once the oil is warm, add the diced onion. Sauté for about 3-4 minutes, or until the onion turns translucent. Next, add the minced garlic and diced bell peppers. Cook these together for another 2-3 minutes until the peppers have softened.
2. Cook the Meat:
Now it’s time to add the ground turkey or chicken to the skillet. Use a spatula to break it apart as it cooks. Keep cooking until the meat is browned and fully cooked through, which should take about 5-7 minutes. Don’t forget to season it with salt, black pepper, Italian seasoning, and paprika while it cooks!
3. Combine Ingredients:
Once the meat is cooked, stir in your quinoa (or brown rice), the undrained diced tomatoes, and the vegetable broth. Bring all of this to a boil, stirring occasionally to prevent sticking.
4. Simmer Until Ready:
After reaching a boil, lower the heat and cover the skillet. Let it simmer for about 20-25 minutes. This will allow the quinoa to cook fully and absorb all the flavorful liquid.
5. Bake with Cheese:
While your mixture is simmering, preheat your oven to 350°F (175°C). Once the quinoa is cooked and the liquid is absorbed, take the skillet off the heat and sprinkle the shredded cheese evenly over the top. Carefully transfer the skillet to your oven and bake for about 15 minutes, or until the cheese is melted and bubbly.
6. Serve and Enjoy:
When the dish is ready, take it out of the oven and let it cool for a few minutes. Before serving, garnish with fresh chopped parsley for a lovely touch! Now you’re all set to enjoy your hearty and nutritious High Protein Unstuffed Peppers!
Can I Use Brown Rice Instead of Quinoa?
Absolutely! Brown rice is a great substitute for quinoa. Just note that it has a longer cooking time, so increase the simmering time to about 30-35 minutes, ensuring it’s fully cooked before adding the cheese and baking.
Can I Make This Recipe Vegetarian or Vegan?
Yes! To make this dish vegetarian or vegan, just use plant-based ground meat and vegetable broth. You can also skip the cheese or go for a vegan cheese substitute, adding it during the last baking step as usual.
What’s the Best Way to Store Leftovers?
Store any leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, simply microwave individual portions or warm them up in a skillet over low heat until heated through.
Can I Freeze This Dish?
Definitely! You can freeze the unstuffed peppers before or after baking. If freezing before baking, just make sure to let it cool completely, then transfer it to a freezer-safe container. It can last up to 3 months. To reheat, thaw in the fridge overnight and then bake as directed.
