These Turkey and Brown Rice Stuffed Bell Peppers are a fantastic way to enjoy a delicious, healthy meal. This recipe offers a satisfying and flavorful option for anyone looking for Healthy Clean Eating Recipes. You’ll love how simple and rewarding it is to prepare.
Key Ingredients & Substitutions
- Bell Peppers: Use any color you prefer.
- Ground Turkey: Ground chicken or lean ground beef work as great substitutes.
- Cooked Brown Rice: Quinoa or cauliflower rice can be used for a different texture.
- Canned Diced Tomatoes: Fresh diced tomatoes or tomato sauce are good alternatives.
- Cheese: Optional, but adds flavor. Skip for a dairy-free option.
Ingredients
Main Ingredients:
- 4 large bell peppers, any color
- 1 tbsp olive oil
- 1 lb ground turkey, lean
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 (14.5 oz) can diced tomatoes, undrained
- 1 cup cooked brown rice
- 1/2 cup shredded cheddar cheese (optional)
- 1/4 cup fresh parsley, chopped (for garnish)
Spices:
- 1 tsp dried oregano
- 1 tsp dried basil
- 1/2 tsp salt
- 1/4 tsp black pepper
How Much Time Will You Need?
- Total Time: 50 minutes
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Servings: 4
- Calories per serving: Approximately 350
- Tools Needed: Large skillet, baking dish
Step-by-Step Instructions
1. Prepare the Bell Peppers
Begin by preheating your oven to 375°F (190°C). Carefully slice each bell pepper in half lengthwise and remove the seeds and membranes. This prepares them for stuffing and ensures even cooking.
2. Cook the Turkey Filling
Heat olive oil in a large skillet over medium heat. Add the chopped onion and cook until it softens, about 3-5 minutes. Then, add the ground turkey and cook, breaking it apart with a spoon, until it’s no longer pink.
3. Add Flavor to the Filling
Stir in the minced garlic, dried oregano, dried basil, salt, and black pepper. Cook for another minute until fragrant. Next, add the undrained diced tomatoes and cooked brown rice to the skillet. Mix everything thoroughly.
4. Stuff and Bake the Peppers
Arrange the bell pepper halves in a baking dish. Spoon the turkey and brown rice mixture evenly into each pepper half. If using, sprinkle the shredded cheese over the top of each stuffed pepper.
5. Finish Cooking
Pour about 1/4 cup of water into the bottom of the baking dish to help steam the peppers. Cover the dish with foil and bake for 25 minutes. Remove the foil and bake for an additional 5-10 minutes, or until the peppers are tender and the cheese is melted and bubbly. Garnish with fresh parsley before serving.
Variation Ideas
- Add diced zucchini or mushrooms to the turkey mixture for extra vegetables.
- Top with a spoonful of Greek yogurt or a sprinkle of nutritional yeast for a different flavor profile.
- Use a different grain like quinoa or farro in place of brown rice.
- Try different spice blends, such as cumin and chili powder, for a southwestern twist.
Storage Instructions
You can store leftover stuffed bell peppers in an airtight container in the refrigerator for up to 3-4 days. To reheat, simply place them in the microwave or oven until warmed through. They make for excellent meal prep for your Healthy Clean Eating Recipes.
Frequently Asked Questions (FAQ)
Can I prepare these ahead of time?
Yes, you can assemble the stuffed peppers a day in advance and store them in the refrigerator before baking.
What if I don’t have cooked brown rice ready?
You can cook brown rice specifically for this recipe, or use a pre-cooked pouch for convenience.
Can I freeze stuffed bell peppers?
Yes, you can freeze unbaked or baked stuffed bell peppers for up to 3 months in an airtight container. Thaw in the refrigerator overnight before baking or reheating.
Are these suitable for a low-carb diet?
You can make them low-carb by substituting the brown rice with cooked cauliflower rice.
How do I prevent the peppers from being too watery?
Ensure your ground turkey is well-drained after cooking to avoid excess moisture in the filling.
What kind of bell peppers work best?
Any color bell pepper works well. Red, yellow, and orange tend to be sweeter, while green peppers have a slightly more robust flavor.