Loaded with protein and veggies, these stuffed bell peppers will provide the nutrition you need for a healthy, balanced meal. This easy-to-make dinner recipe can be made with chicken or lean beef – you pick your preference!
Nutrition – Chicken Version:
(Per serving. Nutrition Facts will vary with ingredient substitutions)
Serving Size | 6 servings |
Calories | 354 |
Total Fat | 10 g |
Sodium | 498 mg |
Total Carbohydrate | 35 g |
Protein | 34 g |
Nutrition – Lean Beef Version:
(Per serving. Nutrition Facts will vary with ingredient substitutions)
Serving Size | 6 servings |
Calories | 298 |
Total Fat | 7 g |
Sodium | 198 mg |
Total Carbohydrate | 35 g |
Protein | 32 g |
Ingredients:
- 1 tablespoon olive oil
- 1 small white onion, diced
- 6 large round bell peppers (to be stuffed)
- 1 green and 1 red medium bell peppers, thinly sliced (to be used as part of stuffing)
- 2 cups shredded cooked chicken (such as rotisserie) OR 1lb lean ground meat
- 1 package finely chopped cauliflower or cauliflower rice
- Substitute option: riced broccoli
- 2 teaspoon garlic powder, or more to taste
- 1/8 teaspoon cayenne pepper, or more to taste
- Juice of 1 lime
- 1 14oz no salt added black beans (or low sodium – less than 150 mg sodium per serving)
- 1 cup shredded low fat mild cheddar cheese
- Optional: low-sodium salsa or hot sauce (less than 150 mg sodium per serving)
Cookware:
- Large skillet/saucepan
- Large spoon
- Large baking pan (like Pyrex)
- 6 containers
Grocery List:
Produce:
- 2 packages finely chopped cauliflower/cauliflower rice or 2 containers broccoli ‘rice’
- 6 large round bell peppers to be stuffed (green, red, orange or Yellow) – you are looking for ones that have a fairly flat bottom
- 2 small or medium bell pepper to be sliced, will be added inside of large peppers
- 1 small white onion
- A container of minced garlic (Spice World brand) – if not on hand
Meat and Dairy:
- 1lb 90%, 93% or 98% lean ground beef (or turkey, or chicken – your choice!)
- OR 2 cups shredded rotisserie chicken
- 8oz shredded low-fat mild cheddar cheese
From Aisles and Bulk:
- Olive oil – if not on hand
- 1 can of no salt added black beans (or low sodium option, less than 150 mg sodium per serving)
- Garlic powder and cayenne pepper – if not on hand
- Low-sodium hot sauce or salsa of choice (less than 150 mg sodium per serving)
Instructions:
- Preheat oven to 400°F.
- Heat olive oil over medium heat in a large skillet. Add the diced onion, and sliced bell peppers and cook, stirring occasionally until softened, about 3-4 minutes.
- If prepping with meat, place the meat in with the diced onion and pepper mixture and cook through.
- Add in shredded chicken (or cooked meat), black beans, cayenne, garlic powder, and lime juice. Stir to combine. Add additional spices to desired taste.
- Then stir in cauliflower rice (or riced broccoli).
- Add ½ of the cheddar cheese to the mixture.
- Slice off the tops of each whole bell pepper, about 1/2 inch. Remove the seeds and membrane. Pepper should be able to stand up straight, if not – cut a thin slice off of the bottom. (Whole peppers can also be sliced in half and then stuffed, as opposed to stuff as a whole pepper.)
- Stuff bell peppers with cauliflower mixture and place in a 9×13 inch baking dish.
- Add any leftover ‘rice’ mixture to the bottom of the pan and around the base of the peppers.
- Bake until peppers and cauliflower are soft, about 30 minutes. Add cheese on top and bake for another 3-5 minutes.
- Divide into containers and add any of the extra sauce from the bottom to each container. Optional: can top with salsa or hot sauce of choice is extra kick is desired.
- To eat reheat for 2 minutes or heated through. These peppers will last cooked for 5-6 days in the refrigerator.
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