bkeck01
07-23-2010, 05:08 PM
This dish is colorful and healthy. You can save money by using all green bell peppers.
Makes 6 servings. 1 stuffed bell pepper shell half per serving.
Prep time: 10 minutes
Cook time: 25 minutes
Ingredients
3/4 pound lean ground turkey
1 large onion, peeled and chopped
1 medium green bell pepper, seeded and chopped
1 (14 1/2-ounce) can no salt added diced tomatoes
1 cup low-sodium canned black beans, drained and rinsed
1/2 cup prepared barbecue sauce
1 teaspoon garlic powder
1 teaspoon liquid smoke
3 bell peppers (any color)
Preparation
1. Brown ground turkey in a medium skillet over medium-high heat until no longer pink; drain excess fat.
2. Add onion and cook until tender, about 5 minutes.
3. Add all remaining ingredients except the whole bell peppers; simmer for 10 minutes over medium heat.
4. Meanwhile, cut the whole bell peppers in half lengthwise and remove the seeds. Place in a microwave safe dish with a small amount of water.
5. Cover and microwave bell peppers on high until crisp-tender, for about 5 minutes.
6. Remove peppers from the dish and place on a large plate. Spoon turkey mixture into bell pepper shells and serve.
Nutrition information per serving:
Calories 209, Carbohydrate 28 g,
dietary Fiber 7 g, Protein 17 g,
Total Fat 4 g, Saturated Fat 1 g, Trans Fat 0 g,
Cholesterol 38 mg, Sodium 404 mg
Makes 6 servings. 1 stuffed bell pepper shell half per serving.
Prep time: 10 minutes
Cook time: 25 minutes
Ingredients
3/4 pound lean ground turkey
1 large onion, peeled and chopped
1 medium green bell pepper, seeded and chopped
1 (14 1/2-ounce) can no salt added diced tomatoes
1 cup low-sodium canned black beans, drained and rinsed
1/2 cup prepared barbecue sauce
1 teaspoon garlic powder
1 teaspoon liquid smoke
3 bell peppers (any color)
Preparation
1. Brown ground turkey in a medium skillet over medium-high heat until no longer pink; drain excess fat.
2. Add onion and cook until tender, about 5 minutes.
3. Add all remaining ingredients except the whole bell peppers; simmer for 10 minutes over medium heat.
4. Meanwhile, cut the whole bell peppers in half lengthwise and remove the seeds. Place in a microwave safe dish with a small amount of water.
5. Cover and microwave bell peppers on high until crisp-tender, for about 5 minutes.
6. Remove peppers from the dish and place on a large plate. Spoon turkey mixture into bell pepper shells and serve.
Nutrition information per serving:
Calories 209, Carbohydrate 28 g,
dietary Fiber 7 g, Protein 17 g,
Total Fat 4 g, Saturated Fat 1 g, Trans Fat 0 g,
Cholesterol 38 mg, Sodium 404 mg