These delicious stuffed peppers are made with ground turkey and include spinach, low-fat feta cheese and brown rice for great flavor.
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The insoluble fiber found in peppers and spinach is also great for keeping your digestive tract healthy, while brown rice can help control blood cholesterol levels. Another bonus: Spinach is high in calcium – ½ cup provides 122 mg of calcium.
- 4 bell peppers, any color
- 1 cup brown rice, cooked
- 8 oz 93% lean ground turkey
- 1 medium yellow onion, diced
- 1 cup frozen spinach, thawed
- ½ teaspoon salt
- 1 teaspoon pepper
- 1 tablespoon salt-free Italian seasoning
- ¼ cup reduced-fat feta cheese
- 4 teaspoon reduced-fat parmesan cheese
- Olive or canola oil cooking spray
- Preheat oven to 400 degrees.
- Cut tops off 4 bell peppers and remove seeds. Set aside.
- Prepare brown rice according to package directions. Omit butter or oil.
- Lightly spray a large skillet with olive or canola oil cooking spray. Add salt and pepper. Cook diced onion in the pan until it is translucent. Add ground turkey and Italian seasoning.
- Cook until meat is browned.
- Add 1 cup spinach to turkey and onions. Cook until spinach is soft.
- Turn off heat. Add cooked rice and reduced-fat feta cheese to turkey and vegetable mixture.
- Spoon mixture into the 4 bell peppers. Place peppers into a glass or non-stick baking dish. Sprinkle tops of peppers with reduced-fat Parmesan cheese.
- Bake peppers uncovered at 400 degrees for 30 minutes or until peppers are soft and Parmesan cheese is slightly browned.
Makes 4 servings
Protein: 17 g
Carbohydrate: 24 g
Dietary Fiber: 5 g
Sugar: 7 g
Total Fat: 6 g
Saturated Fat: 3 g
Sodium: 594 mg
Potassium: 506 mg
Calcium: 96 mg
Iron: 2 mg