Sunday, June 22, 2014
Healthier Stuffed Peppers and Some Healthy Benefits
Benefits of Peppers:
Any variety hot or sweet and
any color, here is what the
Red bell peppers are a good source of fiber for :
Folate, vitamin k and the minerals molybdenum and manganese.
They're especially rich in nutrients and phytochemicals such as:
Vitamin A helps preserve eyesight and fend off infections
Vitamin C helps lower cancer risk and protect from Cataracts
Vitamin B6 is vital for chemical reactions throughout the body including involving the brain and immune function
Beta-carotene which may help protect against breast cancer in woman after menopause.
Lycopene which may decrease the risk of ovarian cancer
So on to our recipe:
1/2 cup brown rice cooked to package instructions
1 lb ground turkey or substitute tofu or another vegetable like eggplant, zucchini etc.
3 or 4 peppers hollowed out any color
2 cups pureed plum tomatoes
1/2 cup water or chicken broth
2 cloves garlic minced
olive oil or canola oil
chopped fresh parsley, basil, around 2 teaspoons each
In a small fry pan, add 3 tablespoon olive oil, brown the turkey if using or saute the vegetables with the garlic. Add the rice, 1 cup of tomatoes and the herbs and stir together. Stuff the hollowed out peppers, use more if you have lots of filling. Place in a baking dish. Top with more tomatoes and pour the water on the bottom of the baking dish. Place some tented foil over the top to steam for 1/2 hour on 350. Remove foil and keep baking until the peppers are soft. Last 10 minutes sprinkle with grating cheese. Serve add salt and pepper to taste