Rich Red Peppers
Source: Spice it up! Summer 2013

  • Serves 6
  • Preparation Time: 30 minutes
  • Cooking Time: 30 - 90 minutes
  • 350°F

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Ingredients

Adjust Servings:
6 medium red peppers
1/3 cup dry basmati rice
2/3 cup water
1 tablespoon olive oil
1 lb ground turkey
2 cloves garlic chopped
1/2 cup green onion chopped
1 teaspoon cumin
1 teaspoon coriander
1 teaspoon chili powder
1 teaspoon ground black pepper
1 cup frozen corn
1 cup diced zucchini
1/2 cup cilantro chopped

Nutrient Analysis

PER SERVING:

1/6 of recipe


RENAL EXCHANGE:

2 Protein + 1 Starch + 2 Vegetable


Calories
245Kcal
Protein
18g
Carbohydrates
24g
Fibre
3.2g
Total Fat
9g
Saturated Fat
2g
Cholesterol
66mg
Sodium
69mg
Potassium
641mg
Phosphorus
243mg

SUGGESTION:
Leftover stuffed peppers can be frozen or reheated the next day. Serve with additional rice.


Rich Red Peppers:
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Ingredients

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Preparation

1
Done

Preheat oven to 350°F (conventional oven). You can skip this step if using the microwave oven.

2
Done

In a small sauce pan, bring water to a boil and cook the rice according to package instructions.

3
Done

In a large frying pan, sauté the ground turkey, garlic, and onions. Add the four spices and continue to sauté until the meat has browned.

4
Done

Add corn and zucchini and sauté until vegetables are soft. Stir in the cooked rice (1 cup) and cilantro.

5
Done

Cut the tops off, hollow out the peppers and discard the seeds and ribs. Trim the bottoms if necessary so that the peppers can stand upright in a roasting pan or dish. Stuff peppers with turkey and rice filling. Cover the peppers with their tops.

6
Done

Using the Oven:
Add 1/3 cup of water to bottom of the roasting pan and cover with aluminum foil. Bake for 1 1/2 hours or until the peppers are soft and juices are well developed in the pan.

Using the Microwave:
Add 1 cup of water to bottom of dish and cover with plastic foil. Cook on HIGH for 30 minutes or until peppers begin to soften on the outside.

7
Done
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Source: Spice it up! ISSN 1918-302X Spice it up!
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