Vivid vegetables don’t just add color to a dish; they also pack important phytochemicals. Green peppers are rich in lutein, red peppers are packed with beta-carotene and tomatoes provide lycopene. This recipe features a rainbow of healthy veggies and flavorful wild rice packed inside an edible pepper bowl. Ground turkey adds lean protein and onions and garlic lend flavor and cancer-fighting antioxidants.
1 Tbsp. olive oil
1/2 medium onion, chopped
1 cup coarsely chopped mushrooms, any kind
1 lb. ground turkey
2 cups of baby spinach leaves, chopped
1 cup diced tomatoes
2 cloves garlic, minced or 1 tsp. garlic powder
1 tsp. paprika
1 tsp. oregano
Salt and pepper to taste
3/4 cup chopped carrots, steamed and cut into 1/2-inch chunks
1 1/2 cups cooked wild rice
4 large green or red bell peppers (or any combination), tops removed* and seeded
*Save tops to cover peppers during baking for a moister filling.
Preheat oven to 350 degrees.
Heat oil in a large skillet over medium-high heat. Sauté onion and mushrooms until onions are translucent. Add turkey, spinach, tomatoes garlic and seasonings and cook until turkey is cooked through, about 5-6 minutes.
Place turkey mixture in large mixing bowl and add carrots and wild rice. Combine well. Using spoon, lightly pack mixture into peppers.
Place peppers in 9-inch square oven dish, add 1/4 cup water to bottom of pan and bake about 45-50 minutes or until peppers are just tender. Serve.
Makes 4 servings (1 pepper per severing). Per serving: 330 calories, 13 g total fat (3 g saturated fat, 0 g trans fat), 80 mg cholesterol, 27 g carbohydrates, 28 g protein, 5 g dietary fiber, 240 mg sodium, 7 g sugar, 0 g added sugar.
Recipe from the American Institute for Cancer Research.