Stuffed Peppers a la Boilermaker

[boilermaker]

Dug around in my fridge and made a trip to the store to come up with this recipie. I thought those looking for a health minded stuffed pepper may be interested.

Ingredients:

7 Large Bell Peppers
3 C 1% Cottage Cheese
1.25 Lb. Ground Turkey
2 C Long Grain Brown Rice
1.5 C Mushrooms
1/2 Med. Onion
1 15 oz. Can Whole Tomatoes
1/4 C Tomato Paste
4 Slices of Whole Wheat Bread
2 T Olive Oil
3 T Flaxseed Meal
Spices: Salt, Pepper, Red Pepper Flakes, Cumin, Paprika

Whip Cottage Cheese until smooth (I used a food processor, but this step isn't necessary). Transfer to large mixing bowl.
Prepare 2 Cups (cooked) Brown Rice and add to mixing bowl
Toast Whole Wheat Bread, cut into 1/2 inch cubes and add to mixing bowl.

Cut tops off of Peppers and remove seeds and ribs. Remove stems from tops and chop remainder of tops. Add chopped pepper tops, chopped mushrooms and chopped onion to skillet with 2 T olive oil. Sautee until peppers are tender crisp. Use slotted spoon and transfer veggies from skillet to mixing bowl. Drain tomatoes and chop, add to mixing bowl. Add Flaxseed and Tomato Paste to mixing bowl.

Brown turkey in skillet, drain and add to mixing bowl. Fold all ingredients together and add spices. Fold until spices are thoroughly combined. Use your own discretion on the spices and taste as you go.

Place Peppers in large baking dish making sure they don't touch so that they cook evenly. I used two baking dishes. Stuff mixture from mixing bowl into peppers. You could top with ketchup if desired. Bake at 350 degrees for 50 to 70 minutes until peppers are soft.

Nutritional Data Per 1 Pepper:

Calories: 382
Total Fat: 14g
Saturated Fat: 3g

Cholesterol: 65mg
Sodium: 657mg

Total Carbs: 35g
Dietary Fiber: 6g
Sugars: 10g
Protein: 31g

**These values do not include the dry spices I used

 

[Emma-Leigh]

Look pretty good - Could you replace the bread with oat-bran/wheat bran (I assume it is just a binding agent? eg: breadcrumbs)...

 

[boilermaker]

Look pretty good - Could you replace the bread with oat-bran/wheat bran (I assume it is just a binding agent? eg: breadcrumbs)...

Emma, I was real happy with how they turned out. About the bread. I toasted it and set it aside and forgot about it. It ended up being the last thing I put into the mix. It was not necessary at all and if I hadn't already punched it into Nutritiondata when I was thinking up the recipie I would have left it out. The Rice really did all the binding work. So leaving that out would knock down the carbs some.

It really goes fast and it makes 7 complete meals for me. Well, that depends if I can keep Andi away from them or not.

 

[aggies1ut]

Here's another recipe.
12 oz ground turkey breast (98% lean)
1 cup whole groats, or steel-cut oats
1 medium onion, chopped
2 large tomatoes, chopped
2 garlic cloves, minced
4 whole green bell peppers
1 tsp ground cumin
1 dash dried red chili pepper
Salt and pepper, to taste
3 cups chicken broth, from bouillon

Preheat oven to 325-degrees F.

Sauté the oats and garlic in a nonstick skillet coated with cooking spray on medium high heat for about 5 minutes, until they start to brown. Begin adding the chicken broth to the skillet ½ cup at a time, until 2 cups of broth have been absorbed. Set the oats aside in a large bowl.

In the same skillet, stir-fry the ground turkey with the onions until the turkey is cooked throughout, and then add the chopped tomatoes, cumin, ground chili pepper, and salt/pepper. Add this turkey mixture to the oats, and stir together.

Cut the top off each bell pepper and scoop out the seeds and membrane, being careful not to break the peppers. Fill each pepper with the ground turkey-oat mixture and place in a baking dish. Add the remaining 1 cup of chicken broth to the baking dish, and cover first with plastic wrap and then tin foil (the plastic wrap will not allow the tin foil to stick to the peppers). Bake the stuffed chili peppers for 30 minutes at 325 degrees.

Makes 2 servings.

Macronutrient Profile, per serving:

k/cal: 709
Fat (g): 11 (2.3s, 2.9m, 3.8p)
Carbs: 95 (18 fiber)
Protein: 61