Stuffed peppers

Name: Stuffed peppers
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Yield: 2 servings
Cuisine: American
Ingredients: 200 g ground turkey, 93% lean; 2 medium red bell peppers; ½ pouch cooked white rice (microwave pouch); ½ medium onion; 2 cloves garlic, smashed; 1 tsp ground cumin; ¼ can canned crushed tomatoes; 40 g cheddar, grated; 1 tsp olive oil; salt, to taste; black pepper, to taste

Peppers filled with turkey, rice and tomato, baked under cheese.

A proper home cook
Vegetarian option
Gluten-free
American
Dinner
Turkey
Vegetables
High protein

Hands-on: 20 min
Total time: 61 min, show breakdown
Prep 15 min
Cook 40 min
Clean up 6 min
Pans: 2
Ingredients: 9
Cost/serving: $3.86

Per serving

Calories: 421
Protein: 29 g
Fiber: 5.3 g
Net carbs: 31 g
Fat: 18 g

High in (% Daily Value per serving): Vitamin C 184%, Vitamin B6 62%, Vitamin B12 59%, Selenium 58%, Niacin (B3) 57%, Folate 37%, Zinc 37%, Riboflavin (B2) 36%, Vitamin A 30%, Thiamin (B1) 29%, Iron 25%, Vitamin E 25%

Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.

Already egg-free, gluten-free, nut-free, soy-free.

Ingredients for 2

Tap an ingredient for other units and forms.

200 g ground turkey, 93% lean
Same amount as: 7 oz.
2 medium red bell peppers (240 g)
½ pouch cooked white rice (microwave pouch) (125 g)
Same amount as: about ¾ cup.
½ medium onion (55 g)
2 cloves garlic, smashed (6 g)
Same amount as: 2 tsp fresh minced garlic, 1 tsp jarred minced garlic, ¼ tsp garlic powder.
1 tsp ground cumin (2.1 g)
Same amount as: 5 mL.
¼ can canned crushed tomatoes (198 g)
Same amount as: about ¾ cup.
40 g cheddar, grated
Same amount as: 1½ oz, about ¼ cup.
1 tsp olive oil (4.5 g)
Same amount as: 5 mL.
salt, to taste
black pepper, to taste

Find alternative ingredients

Healthier swaps

Optional. Nutrition and cost update as you choose; the recipe was written with the original.

cooked white rice (microwave pouch)
- cauliflower: Riced cauliflower has about 80% fewer carbs and calories, plus vitamin C.
- shirataki (konjac) rice: Konjac rice has almost no calories or carbs. Rinse it well.

Quantities are for 2 servings.

Nutrition Facts

2 servings per recipe

Serving size 1 plate (436 g raw)

Nutrient	Per serving	% DV*
Calories	421
Total fat	18 g	23%
Saturated fat	6.5 g	32%
Cholesterol	94 mg	31%
Sodium	548 mg	24%
Total carbohydrate	36 g	13%
Dietary fiber	5.3 g	19%
Total sugars	11 g
Net carbs†	31 g
Protein	29 g	58%
Vitamin D	0.42 mcg	2%
Calcium	233 mg	18%
Iron	4.4 mg	25%
Potassium	875 mg	19%
Vitamin A	270 mcg	30%
Vitamin C	165 mg	184%
Vitamin E	3.8 mg	25%
Vitamin K	11 mcg	9%
Thiamin (B1)	0.34 mg	29%
Riboflavin (B2)	0.47 mg	36%
Niacin (B3)	9.1 mg	57%
Vitamin B6	1 mg	62%
Folate	147 mcg	37%
Vitamin B12	1.4 mcg	59%
Magnesium	75 mg	18%
Zinc	4 mg	37%
Selenium	32 mcg	58%

Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.

* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.

Steps

Heat the oven to 190 °C / 375 °F.
Cut the peppers in half through the stem and pull out the seeds. Put them cut side up in the baking dish.
Dice the onion and mince the garlic. Heat the oil in the pan on medium-high. Cook the turkey and onion 6 minutes, breaking up the turkey.
Done looks like: No pink left.
Stir in the garlic and cumin for 30 seconds, then half the tomatoes, the rice, salt and pepper.
Fill the peppers. Spoon the rest of the tomatoes over, pour 4 tbsp water into the dish, cover with foil and bake 25 minutes.
Uncover, top with the cheese and bake 10 minutes more.
Done looks like: Peppers soft when pierced with a knife. Cheese bubbling.

Equipment

Baking dish, about 20 × 20 cm (8 × 8 in) $10–25

What to look for

Glass or ceramic, oven-safe
Fits your oven with room around it

Skip: Non-stick coated metal dishes; glass lasts longer.

Large frying pan or skillet, 30 cm (12 in) $25–60

What to look for

Wide flat base so food cooks in one layer
Stainless steel or cast iron for high heat

Skip: Woks on flat electric stoves; they do not heat evenly there.

Silicone spatula $5–12

What to look for

One-piece (no seam where the head meets the handle)
Stiff enough to scrape, safe on non-stick

Skip: Wooden spatulas for non-stick pans; they work but do not scrape as cleanly.

Chef's knife, 20 cm (8 in) $15–50

What to look for

Comfortable handle that does not slip when wet
Blade you can sharpen, or a cheap one you replace every few years

Skip: Knife blocks with 12 knives. A chef's knife and a small paring knife cover almost everything.

Cutting board $10–30

What to look for

At least 30 × 40 cm (12 × 16 in), so food stays on it
Wood or plastic; plastic goes in the dishwasher

Skip: Glass or stone boards. They dull knives fast.

What goes wrong

What	Cause	Fix
Peppers still crunchy	Not covered, or thick-walled peppers.	Keep the foil on longer. It traps the steam that softens them.
Dry filling	Too little sauce.	Add more tomato and keep it covered.

Versions

Version	Changes	Per serving
Original	As written. Hands-on 20 min, total 61 min.	421 kcal 29 g protein 5.3 g fiber 31 g net carbs 18 g fat
Vegetarian	Black beans instead of turkey. Hands-on 20 min, total 61 min.	380 kcal 17 g protein 14 g fiber 43 g net carbs 10 g fat

Notes

Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.

Pregnancy: Cook ground turkey to 74 °C / 165 °F.

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