Turkey and rice–stuffed peppers
9
Points®
Total time: 1 hr 45 min • Prep: 10 min • Cook: 1 hr 20 min • Serves: 4 • Difficulty: Easy
Meals with built-in portion control don't get any easier than protein-and-carb-stuffed peppers. When the peppers cook, they release delicious juices that help flavor and moisten the filling. If your peppers won't sit flat, slice a very thinly layer off the bottom of any wobbly ones. Serve the peppers with a simple salad of mixed greens, fresh vegetables and a yogurt-based dressing.
Ingredients
Cooking spray
4 spray(s)
Bell pepper
4 item(s), medium
Canned crushed tomatoes
15 oz
Uncooked onion
1 large
Uncooked 93% lean ground turkey
0.75 pound(s)
Uncooked white rice
0.5 cup(s)
Fresh parsley
0.25 cup(s)
Garlic
3 clove(s)
Dill
1 Tbsp
Table salt
1 tsp
Black pepper
0.25 tsp
Olive oil
1 Tbsp
Water
0.75 cup(s)
Instructions
1
Preheat oven to 375°F. Spray medium deep baking dish or 2-quart soufflé dish with nonstick spray.
2
Cut thin slice from tops of bell peppers. Remove ribs and seeds and reserve tops.
3
To make stuffing, stir together ¼ cup of tomatoes, half of onion, turkey, rice, parsley, half of garlic, dill, ¾ teaspoon salt, and black pepper in medium bowl. Set aside.
4
To make sauce, heat oil in medium skillet over medium-high heat. Add remaining half of onion and cook, stirring often, until softened, 5 minutes. Add remaining half of garlic and cook, stirring constantly, until fragrant, 30 seconds. Stir in remaining tomatoes, remaining ¼ teaspoon salt, and water and bring to boil. Reduce heat and simmer 1 minute.
5
Spoon stuffing loosely into peppers and arrange peppers upright in prepared baking dish. Place tops on peppers. Spoon sauce around peppers.
6
Cover and bake until rice and peppers are tender, 1 hour 15 minutes-1 hour 30 minutes.
7
Serving size: 1 stuffed pepper and ½ cup sauce
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