Cauliflower Rice Stuffed Peppers

Loaded with protein and veggies these stuffed bell peppers will provide the nutrition that you need for a healthy, balanced meal. This easy-to-make dinner recipe offers a chicken and lean beef option so you spicen up your favorite protein.

Nutrition – Chicken Option:

(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 Option:

(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

Directions:

1. Preheat oven to 400°F.
2. 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.
   1. If prepping with meat, place the meat in with the diced onion and pepper mixture and cook through.
3. Add in shredded chicken (or cooked meat), black beans, cayenne, garlic powder, and lime juice. Stir to combine. Add additional spices to desired taste.
4. Then stir in cauliflower rice (or riced broccoli).
5. Add ½ of the cheddar cheese to the mixture.
6. 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.)
7. Stuff bell peppers with cauliflower mixture and place in a 9×13 inch baking dish.
8. Add any leftover ‘rice’ mixture to the bottom of the pan and around the base of the peppers.
9. Bake until peppers and cauliflower are soft, about 30 minutes. Add cheese on top and bake for another 3-5 minutes.
10. 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.
11. To eat reheat for 2 minutes or heated through.  These peppers will last cooked for 5-6 days in the refrigerator.

 

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)