– **Title**: High Protein Unstuffed Peppers
– **Ingredients**:
– 4 large bell peppers (any color)
– 1 lb ground turkey or chicken (or extra-lean ground beef)
– 1 cup quinoa or brown rice, cooked
– 1 can (14.5 oz) black beans, drained and rinsed
– 1 can (14.5 oz) diced tomatoes
– 1 cup corn (fresh, frozen, or canned)
– 1 teaspoon chili powder
– 1 teaspoon cumin
– 1/2 teaspoon paprika
– Salt and pepper to taste
– 1 cup shredded cheese (cheddar or Mexican blend)
– Fresh cilantro or parsley for garnish (optional)
– **Instructions**:
1. Preheat your oven to 375°F (190°C).
2. Slice the tops off the bell peppers and remove the seeds and membranes. Place them in a baking dish standing upright.
3. In a large skillet over medium heat, cook the ground turkey (or chicken) until browned and cooked through. Break it into small pieces as it cooks.
4. Stir in the cooked quinoa (or brown rice), black beans, diced tomatoes (with juice), corn, chili powder, cumin, paprika, salt, and pepper into the skillet. Cook for an additional 5-7 minutes until heated through.
5. Stuff each bell pepper with the protein and vegetable mixture, pressing down gently to fill them completely.
6. Top each stuffed pepper with shredded cheese.
7. Cover the baking dish with foil and bake for 25-30 minutes. Remove the foil and bake for an additional 10-15 minutes, or until the peppers are tender and the cheese is bubbly and golden.
8. Once done, remove from the oven and let cool slightly. Garnish with fresh cilantro or parsley if desired.
9. Serve warm and enjoy your high protein unstuffed peppers!
This recipe provides a nutritious, filling meal that’s packed with protein and can easily be customized with various ingredients and spices to suit your taste.
Key Ingredients & Substitutions
Ground Turkey or Chicken: These are great lean options. If you’re looking for something else, you could use lean ground beef or even plant-based ground meat for a vegetarian twist.
Brown Rice: While brown rice is healthy and filling, you can swap it for quinoa for a gluten-free alternative. Quinoa cooks faster, so adjust the broth accordingly.
Onion: A medium onion adds flavor, but if you’re in a pinch, shallots or green onions can work too. They will give a slightly different taste but still delicious.
Bell Pepper: Any color bell pepper works, but for added sweetness, try using a red one. If you want to reduce carbs, you can skip it altogether or use diced zucchini instead.
Cheese: Cheddar or mozzarella are great choices, but feel free to use what you like! Pepper jack adds a nice kick, while feta provides a tangy taste that pairs well with the other flavors.
How Do I Get the Ground Meat to Cook Perfectly?
Cooking ground meat may seem simple, but there are a few tricks to get it just right. It’s important to break it apart as it cooks to ensure even browning and avoid clumping.
- Use medium heat and give the meat space in the pan to cook. Avoid crowding it!
- Stir occasionally to ensure all sides get that lovely browned color.
- Cook until there’s no pink left. This usually takes about 5-7 minutes.
How Can I Make Sure the Rice is Cooked Right?
Getting the rice right is crucial for this dish. Here’s how to do it:
- Make sure the broth is at a rolling boil before adding the rice. This helps it cook evenly.
- Cover the pot tightly to keep the steam trapped. This is key for fluffy rice!
- Simmer on low heat until most of the liquid is absorbed. If you’re using a quick-cooking grain like quinoa, keep an eye on the time.
Why Should I Bake After Cooking?
Baking gives the dish a nice finish. The cheese melts beautifully and creates a gooey, comforting layer on top. Here’s what to do:
- Preheat the oven while your rice simmers so it’s ready when you need it.
- Sprinkle the cheese evenly to ensure every bite is cheesy.
- Keep an eye on it while baking, as cooking times may vary with different ovens.
Mixing these tips into your preparation will help you create a satisfying and tasty unstuffed pepper dish!
How to Make High Protein Unstuffed Peppers
Ingredients You’ll Need:
Protein and Grains:
- 1 pound ground turkey or chicken (or lean beef)
- 1 cup uncooked brown rice (or quinoa)
- 2 cups vegetable or chicken broth
Vegetables:
- 1 medium onion, diced
- 2 cloves garlic, minced
- 1 bell pepper (red or green), diced
- 1 can (15 oz) diced tomatoes, drained
Seasonings and Toppings:
- 1 tablespoon tomato paste
- 1 teaspoon Italian seasoning
- 1 teaspoon paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 cup shredded cheese (cheddar or mozzarella)
- Fresh parsley for garnish (optional)
How Much Time Will You Need?
This recipe takes about 10 minutes for prep and 40 minutes for cooking, totaling around 50 minutes. You’ll be cooking the meat and veggies on the stove and then baking everything to melt the cheese. It’s an easy, one-pan meal that’s full of flavor!
Step-by-Step Instructions:
1. Cook the Meat:
In a large skillet or oven-safe pan, heat over medium heat. Add the ground turkey or chicken (or lean beef) to the skillet. Cook for about 5-7 minutes, breaking it apart with a spatula until it’s browned and fully cooked.
2. Sauté the Vegetables:
Add the diced onion, minced garlic, and diced bell pepper to the skillet with the cooked meat. Sauté everything together for about 3-4 minutes, or until the vegetables are soft and fragrant.
3. Combine Everything:
Next, stir in the uncooked rice (or quinoa), drained diced tomatoes, tomato paste, broth, Italian seasoning, paprika, salt, and black pepper. Bring the mixture to a boil, then reduce the heat to low. Cover the skillet and let it simmer for about 20 minutes or until the rice is fully cooked and has absorbed most of the liquid.
4. Bake with Cheese:
While your mixture is simmering, preheat your oven to 375°F (190°C). Once the rice is cooked, sprinkle the shredded cheese evenly over the top of the mixture in the skillet.
5. Oven Time:
Transfer the skillet to the preheated oven and bake for about 15 minutes. You want the cheese to be melted and bubbly, creating a delicious topping.
6. Serve and Enjoy!
After baking, carefully remove the skillet from the oven and let it cool slightly. If you’d like, garnish with fresh parsley for a pop of color. Serve your unstuffed peppers warm, and enjoy this high-protein dish with family or friends!
Can I Substitute the Ground Meat?
Absolutely! You can use ground turkey, chicken, or lean beef depending on your preference. If you’re looking for a vegetarian option, consider using lentils or chickpeas for a high-protein alternative! Just make sure to cook them appropriately before mixing in with the other ingredients.
What Kind of Rice Can I Use?
You can replace brown rice with quinoa if you want a quicker cooking time and additional protein. If using white rice, reduce the simmering time to about 15 minutes since it cooks faster. Always check the package instructions for specific cooking times!
How to Store Leftovers?
Store any leftovers in an airtight container in the fridge for up to 4 days. To reheat, just warm it in the microwave or on the stove, adding a little extra broth if it seems dry.
Can I Make This Recipe Gluten-Free?
Yes! To make this recipe gluten-free, use gluten-free broth and ensure your tomato paste and diced tomatoes are gluten-free certified. Also, substituting quinoa for brown rice is an excellent gluten-free option!
