Traditional Turkey Stuffed Peppers

stuffed peppers

Nicole Branan / E+ / Getty Images

Total Time: 50 min
Prep Time: 20 min
Cook Time: 30 min
Servings: 6

Nutrition Highlights (per serving)

194 calories
3g fat
13g carbs
30g protein
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Nutrition Facts
Servings: 6
Amount per serving  
Calories 194
% Daily Value*
Total Fat 3g 4%
Saturated Fat 1g 5%
Cholesterol 59mg 20%
Sodium 312mg 14%
Total Carbohydrate 13g 5%
Dietary Fiber 4g 14%
Total Sugars 7g  
Includes 0g Added Sugars 0%
Protein 30g  
Vitamin D 0mcg 0%
Calcium 130mg 10%
Iron 2mg 11%
Potassium 738mg 16%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Stuffed peppers are usually made with bell peppers, which makes sense—they are readily available, delicious, and they stand up in a baking dish. You can use any color of bell peppers to make this recipe—it's fun to have a mixture of two or three colors.

These peppers are low in carbohydrates and high in protein and provide plenty of vitamin C, calcium, and iron. Choosing foods high in protein helps to keep you feeling full and satisfied with your meals. Add a grain and a side of veggies, and you have a complete dish that is perfect for lunch or dinner and tastes great reheated the next day.

Ingredients

  • 6 bell peppers, any color, medium or large*
  • 1 1/2 lbs ground turkey
  • 1/2 cup chopped onion
  • 1 8-oz can of tomato sauce or 4 tbsp tomato paste
  • 3 cloves garlic, minced
  • 2 tsp chili powder (or any spices you like)
  • 1/3 cup fat-free mozzarella cheese

Preparation

  1. Preheat the oven to 350F.

  2. Slice off the top of the peppers and remove the ribs and seeds. Either microwave them on a plate or baking dish covered with plastic wrap for 4 minutes or blanch them in boiling water for 3 minutes.

  3. Heat a large skillet, and cook the beef, onions, garlic, and spices. If you are using tomato paste, include that as well. If you are using the tomato sauce, pour about 2/3 of the can in, and save the rest for a topping. Cook until the beef is cooked through and the onions are soft. If it gets too dry, you can add a little water.

  4. Loosely fill the peppers with the beef mixture, and sit upright in a baking dish. If you are using tomato sauce, spoon some of the leftover sauce on top of each pepper. Add about a tablespoon of cheese to each. Bake for half an hour in the oven, or 12 minutes in the microwave, turning halfway through the cooking.

  5. Bake for half an hour in the oven, or 12 minutes in the microwave, turning halfway through cooking.

Variations and Substitutions

For a spicier variation, try using poblano peppers instead of bell peppers. Simply split the poblano peppers lengthwise, making two filled peppers out of each.

If you want to switch out peppers entirely, this turkey filling would be fantastic inside a baked sweet potato or a tomato. For tomatoes, remove the seeds and most of the insides, so it doesn't make the filling too wet.

You can also substitute any other ground meat for the turkey, such as beef, chicken, or pork. Alternatively, use beans or textured vegetable protein for a vegetarian option.

You can also use any other type of cheese you like or try non-dairy plant-based cheese. Skipping the cheese altogether will still provide excellent results.

If you don't have fresh garlic or onion, jarred or dried garlic will do. You can also add any other herbs and spices you like. Try oregano and basil for an Italian flare or some chili powder and smoked paprika for more of a Southwest feel.

Cooking and Serving Tips

  • Stuffed peppers are excellent served with rice and a salad or a side of steamed broccoli.
  • Top your peppers with fresh herbs for added brightness like parsley, green onions, or cilantro.
  • Add a spoonful of sour cream or salsa to the top of your cooked stuffed peppers.
  • As with many dishes, stuffed peppers benefit from a splash of hot sauce, if that's your thing.

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Article Sources
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  1. Chambers L, McCrickerd K, Yeomans MR. Optimising foods for satiety. Trends in Food Science & Technology. 2015;41(2):149-160. doi:10.1016/j.tifs.2014.10.007