Stuffed Bell Peppers
Servings: 4
Per Serving:
Calories: 456
Protein: 20g - Carbohydrates: 46g - Fat: 22g
Fiber: 12g - Sugar: 13g - Sodium: 988mg
Ingredients:
2tbsp Extra Virgin Olive Oil
1/2 Small White Onion (Chopped)
2 Small Garlic Cloves (Minced)
1/2 Cup Carrot (Chopped)
1/4tsp Dried Thyme
1/4tsp Drived Basil
1/2lbs 95% lean Ground Beef
1 Cup Zucchini (Chopped)
1tbsp Fresh Parsley (Chopped)
1 (15oz) can of Kidney Beans (Rinsed & Drained)
4 Large Red Bell Peppers
2 Cups Low Sodium Marinara Sauce
Instructions:
Prepare the Bell Peppers: Preheat your oven to 350°F (175°C). Slice off the tops of the bell peppers, just below the stems. Remove seeds and membranes, leaving the peppers hollow. Set aside.
Sauté the Vegetables: In a large skillet, heat the olive oil over medium-high heat. Add the onions and garlic, sautéing until translucent. Stir in the carrots, thyme, and basil, and cook for another 2-3 minutes.
Cook the Beef: Add the ground beef to the skillet, breaking it apart with a spatula. Cook until browned.
Add Remaining Ingredients: Once the beef is browned, mix in the zucchini, parsley, and kidney beans. Continue cooking for an additional 5 minutes, or until zucchini is slightly softened.
Fill the Peppers: Stuff each hollowed-out pepper with the beef and vegetable mixture, pressing down gently to ensure they're filled completely.
Bake the Peppers: Place the stuffed peppers upright in an 8-inch square baking dish. Pour enough water into the dish to just cover the bottom. Cover the dish with aluminum foil.
Cooking & Serving: Bake in the preheated oven for 20-25 minutes or until the peppers are tender. In the meantime, heat the marinara sauce in a small saucepan. Once the peppers are done, serve them hot, drizzled with the warm marinara sauce.
Coach’s Notes:
Boost Flavor: Enhance the taste by adding a splash of red wine or Worcestershire sauce to the beef mixture while cooking. Fresh basil can replace dried basil for a brighter flavor.
Reduce Fat: Consider using a leaner cut of meat or even substituting with ground turkey or chicken.
Add Texture: Incorporate quinoa or brown rice into the beef mixture, or serve with a side of lentils.
Recipe Credit: The DASH Diet Cookbook
