TURKEY AND RICE STUFFED RED PEPPERS

Turkey Recipes

TURKEY AND RICE STUFFED RED PEPPERS

Ingredients

-  4 medium red bell peppers, tops, ribs and seeds removed
-  1/2 lb. ground turkey breast
-  1 cup cooked brown rice
-  1 small onion, finely chopped
-  1 peeled garlic clove, minced
-  1/2 cup canned black beans, rinsed and drained
-  1/2 cup corn fresh, canned or defrosted
-  1/4 cup finely minced flat-leaf parsley
-  1 tsp. dried oregano
-  1/2 tsp. salt
-  1/4 tsp. freshly ground black pepper
-  2 Tbsp. grated Parmesan cheese
-  2 Tbsp. bread crumbs, preferably whole-grain

Directions

Preheat the oven to 400 degrees F.

Taking care not to make any holes, cut a very thin slice
off the bottom of each bell pepper, just enough to help
them stand straight and firmly. Set aside.

For the filling, in a large bowl, combine the turkey,
rice, onion, garlic, corn, parsley, oregano, salt and
pepper. Add beans, mixing in lightly with a fork so beans
aren’t mashed. Set aside.

Divide the filling into four portions, packing each pepper
with the mixture, mounding any extra at the top. Place
stuffed peppers in a baking dish just large enough to hold
them. Pour in 1 cup of water. Cover the dish with foil and
bake it in the center of the oven for 40 minutes. In the
meantime, combine cheese with the breadcrumbs in a small bowl.

After 40 minutes of baking, uncover peppers. Sprinkle cheese
mixture over top of each pepper. Continue baking the peppers,
uncovered, 15 to 20 minutes or until the peppers are soft when
pierced with a knife but not collapsing. Cool just long enough
to be able to eat, 10 to 20 minutes, and serve.

Nutritional Information Per Serving:
249 calories, 5 g. total fat (2 g. saturated fat), 19 g. protein,
31 g. carbohydrate, 6 g. dietary fiber, 505 mg. sodium
Diabetic Exchanges: 3 Vegetable, 3 Lean-Meat