Clean Eating Stuffed Bell Peppers

I made this recipe for the first time in Stuttgart Germany. I lived there as a nanny to 4 kids. When I got on the plane from San Francisco to Munich, I had no idea the kind of culinary adventure I was about to embark on.

Even thought the family I stayed with had no idea what clean eating was (and neither did I at the time), they embodied the spirit of it with every meal.

Thankfully, I took notes.

Clean Eating Stuffed Bell Peppers
(Makes 6 stuffed peppers)

Ingredients
6 bell peppers – any color. I just happened to have green peppers.
1 1/2 lbs. lean ground turkey meat
3 (15 oz.) cans of tomato sauce – no sugar added and low sodium if possible.
1/2 large red onion
1/2 lb. crimini mushrooms
1 tsp. onion powder
1 tsp. garlic powder
1 tbsp. olive oil
1/2 cup veggie broth (chicken broth works too)

Directions

Preheat oven to 350 degrees F.

Step 1 – Slice the tops off your peppers and remove the cores. Reserve the tops.

Step 2 – Place your peppers in a baking dish (preferably one with a lid – but don’t panic if you don’t have one). Make sure the dish is small enough to fit the peppers snugly so that they can stand upright.

Step 3 – Pour 2 of the 3 cans into the bottom of the pot so your peppers have a nice little pool to swim in during baking.

Step 4 – Now, about those pepper tops. Pop out the middles and get ready to do some chopping.

Step 5 – Chop your pepper tops, onion and mushrooms.

Step 6 – Put your veggies in a pan with the olive oil and saute until they are nice and soft.

Step 7 – Put your cooked veggies into a large mixing bowl and set aside.

Step 8 – Using the same pan you cooked your veggies in, cook your turkey in the 1/2 cup of broth. Be sure to add your spices here too.

Step 9 – In the last 3-5 minutes of cooking, return your veggies to the pan. Mix well (Hang onto the bowl. You’ll be using it again shortly).

Step 10 – Return the entire mixture to the mixing bowl. Add your tomato sauce.

Step 11 – Stir well.

Step 12 – Fill your peppers with the meat mixture.

Step 13 – Cover with a lid. If you don’t have one, cover tightly with aluminum foil.

Step 14 – Bake for approximately one hour, or until the peppers are very soft.

Step 15 – Cool and serve with a little sauce poured over the top.

Eat and Enjoy!

Munchkin Helpers:

If you have little ones, here’s how they can help (With close supervision, of course).

This is a good project for older kids that have some knowledge about working safely in a kitchen. Younger kids could certainly help mix and stir the ingredients.

Nutritional Content
1 serving = 1 pepper

Calories: 258
Total Fat: 9 gm
Saturated Fats: 2 gm
Trans Fats: 0 gm
Cholesterol: 60 mg
Sodium: 1212 mg (This can be reduced by using no-salt tomato sauce and reduced sodium broth)
Carbohydrates: 30 gm
Dietary fiber: 7 gm
Sugars: 10 gm
Protein: 19 gm
Estimated Glycemic Load: 12

Nutritional Information estimated at Nutritiondata.com. Data may not be accurate.

Caution: Any time a child is in the kitchen, they will require close supervision. Munchkin Helpers suggestions should be applied with common sense to your own child, taking their own capabilities into account. Do not assume that because it says here that your child can do something, that they can, in fact do it. Please use common sense when in the kitchen with your child(ren).

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