Stuffed Yellow Peppers
A turkey, vegetable, and rice filling with a bread crumb topping make these peppers a satisfying, low-calorie meal.
Ingredients
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3 large yellow or green sweet peppers (8 to 10 ounces each)
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1 pound uncooked ground turkey or extra-lean ground beef
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1/4 cup onion, chopped
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1 1/2 cups cooked brown rice
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1/2 cup frozen (yellow, green, and red) peppers and onion stir-fry vegetables or other frozen mixed vegetables, thawed
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1/2 cup purchased mild salsa
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1 1/2 teaspoons garlic-and-herb salt-free seasoning blend
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1 teaspoon poultry seasoning
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1/4 teaspoon salt
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1/2 cup water
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1/3 cup soft whole wheat bread crumbs
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1 tablespoon 40% to 50% vegetable oil spread, melted
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1/2 teaspoon paprika
Directions
1.
Preheat oven to 350 degrees F. Halve sweet peppers lengthwise; remove seeds and membranes. In a large Dutch oven, cook pepper halves in enough boiling water to cover for 2 minutes. Drain; place pepper halves, cut sides up, in a 1392-inch baking pan. Set aside.
2.
In a large skillet, combine ground turkey and onion; cook until turkey is no longer pink, breaking up turkey as it cooks. If necessary, drain off fat. Stir cooked rice, thawed vegetables, salsa, seasoning blend, poultry seasoning, and salt into turkey mixture in skillet. Spoon mixture into pepper halves. Pour the 1/2 cup water around the stuffed peppers.
3.
In a small bowl, combine bread crumbs, melted vegetable oil spread, and paprika. Sprinkle onto stuffed peppers. Cover; bake for 30 minutes. Uncover; bake for 5 minutes more.
Nutrition information
Calories 220, Total Fat 8 g, Saturated Fat 2 g, Cholesterol 60 mg, Sodium 337 mg, Carbohydrate 21 g, Fiber 4 g, Protein 16 g. Daily Values: Vitamin A 0%, Vitamin C 0%, Calcium 0%, Iron 0%. Exchanges: Vegetable 1.5, Starch 1, Lean Meat 1.5, Fat .5.
Percent Daily Values are based on a 2,000 calorie diet
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Smoky Stuffed Peppers
Turkey sausage and smoked cheese give a flavorful boost to this versatile, somewhat retro dinner. We've speeded it up by microwave-blanching the peppers and using instant brown rice. If possible, choose peppers that will stand upright.
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