Microwave Stuffed Bell Peppers

Microwave Stuffed Bell Peppers

Health Rating
Prep Cook Ready in Servings
10 min 20 min 30 min 4

Ingredients


1/4 tsp Black pepper
1/2 cup grated Carrots
1 cup, shredded Cheddar cheese
341 gm Ground turkey, extra lean (or ground beef)
4 large pepper(s) Red bell pepper
1/4 tsp Salt
1 can(s) (16 oz) Tomato sauce, canned
1/2 cup White rice, parboiled, dry
1/2 cup Yellow onion (chopped)

Instructions


Prepare rice in microwave according to instructions.

Cut off tops of pepper; remove seeds and white membranes. Discard stems; dice tops fine. Crumble ground beef into a microwave safe colander set in a shallow 1 1/2 quart casserole dish. Add the diced pepper tops, onion, and carrot to colander.

Cover loosely with waxed paper, microwave on high 4 to 6 minutes, stirring once, until meat is no longer pink and vegetables are tender. Drain any liquid left in the colander, then put meat mixture in a bowl. Stir in rice, 3/4 cup cheese, tomato sauce, and the salt and pepper.

Spoon that rice mix into the peppers in the casserole. Cover loosely with waxed paper. Microwave on high for 11 to 14 minutes, rotating dish three times, until peppers are crisp, tender, and hot. Spoon remaining tomato sauce on top of the peppers, then sprinkle with remaining cheese. Cover and let stand for 6 to 8 minutes until sauce is hot, cheese is melted, and pepper is almost tender.

Nutrition Facts

Per Portion

Calories 402
Calories from fat 113
Calories from saturated fat 62
Total Fat 12.6 g
Saturated Fat 6.9 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 3.3 g
Cholesterol 78 mg
Sodium 1071 mg
Potassium 1171 mg
Total Carbohydrate 39 g
Dietary Fiber 5.4 g
Sugars 14.1 g
Protein 33 g

Dietary servings

Per Portion


Grain 0.9
Meat 0.9
Milk Alternative 0.6
Vegetables 3.5

Energy sources


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