Sunday, June 22, 2014

Healthier Stuffed Peppers and Some Healthy Benefits


You will be amazed on how delicious these are and still healthy. Watching your weight can lower your blood pressure and eating the right foods to protect your heart are very critical to heart health long term. Eliminating red meat sometimes can be the way to go. Substitute brown rice, use ground turkey instead of beef or none substitute with tofu or even chopped tomatoes, eggplant, zucchini or mushrooms. Keep your vegetables first in mind for a healthy entree alternative!



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
grating cheese

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



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