A Twist on a Stuffed Bell Pepper

By Sheila Alford,

 

Instead of rice, this bell pepper is stuffed with lentils. This easy swap provides less carbohydrate and more protein per bite. Packed with flavor and color, this dish is easy on the eye and stomach.

 

Ingredients

6 each              bell peppers, tops and cores removed

1 pound            ground turkey

½ cup               uncooked lentils       
1 tablespoon      extra-virgin olive oil
1 each               medium onion, chopped
1 tablespoon      tomato paste

3 cloves             garlic, minced
1/2 cup              shredded Monterey jack cheese
1- 14.5 oz can    diced tomatoes
1 teaspoon        dried oregano

½ teaspoon       Kosher salt

½ teaspoon       ground black pepper

Garnish             fresh parsley

 

 

Method of Preparation

1. Preheat oven to 400 degrees.
2. In a small saucepan, prepare the lentils according to package.
3. In a large skillet over medium heat, heat oil. Cook onion about 5 minutes until soft.
4. Stir in tomato paste and garlic and cook about 1 minute.
5. Add ground turkey and cook approximately 6 minutes until cooked through. Place all ingredients in colander to drain fat.
6. Return meat mixture to skillet, then stir in cooked lentils and diced tomatoes.
7. Season with oregano, salt, and pepper. Let simmer until liquid has reduced slightly, about 5 minutes.
8. Place peppers cut side-up in a 9 x 13 inch baking dish and drizzle with olive oil.
9. Spoon meat mixture into each pepper and top with Monterey jack cheese.
10. Cover baking dish with foil and bake in oven approximately 35 minutes or until peppers are tender.
11. Uncover and bake until cheese is melted, about 10 minutes more.
12. Garnish with parsley.

 

Yield and Servings

Yield: 6 servings
Serving Size: 1 pepper each

 

Nutritional Analysis

Calories 325, Protein 29.4 g, Carbohydrates 25.2 g, Total fat 14 g, Cholesterol 85 mg, Sodium 479 mg, Sugars 9.8 g, Fiber 8.3 g