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November 27, 2015

Spinach, Rice and Turkey Stuffed Red Peppers

Post by heartfoodie

There’s this dish my mom use to make when I was a kid called spanakorizo. The main components that make this Greek staple are rice, spinach, dill and tomato sauce.  Added some lean and healthy ground turkey, stuffed it into red peppers and added feta on top (so that my husband would eat it) and BAM.. a dish that you should make on the weekends and not so much a work day. Learned that the hard way. High in potassium, fiber, protein and yum. Tastes even better the next day.


So why is this good for you?

  1. Brown rice vs. white rice. Broken record here. Brown rice is whole grain, enriched with fatty clearing fiber and cancer-fighting antioxidants.  It has less sugar than white rice and can help to normalize blood sugar levels.  So… opt for brown rice.
  2. Ground turkey vs. ground beef. Turkey is a great source of protein. It’s mild taste makes it a great canvas for sauces because it absorbs a ton of flavour.  Oh, side note, it holds half the bad, heart clogging saturated fat than any ground red meat.
  3. Green vs. red peppers. Interesting fact, red fruit, and vegetables have lycopene, a red pigment that has super cancer-fighting antioxidants. Lycopene also prevents bad cholesterol from turning into plaque.  Red peppers are high in vitamin C and A and soluble fiber that helps promote heart health.

Skip ahead to the nutritional facts and printer-friendly version of this recipe.


 

Ingredients

1 tsp canola oil
1 pound ground, lean turkey
1/2 diced white onion
2 sliced garlic
2 tbsp fresh chopped dill
140 g (or 5 oz.) fresh spinach
1/2 cup whole grain rice
1 cup vegetable broth (low sodium)
2 cups passata (tomato puree)
1 tsp lemon zest
1 tbsp lemon juice
6 red peppers
1 oz. crumbled feta
2 tbsp Italian seasoned breadcrumbs
lemon wedges (to serve)


13 Easy Steps (Instructions):

Step 1: In a medium saucepan, heat canola oil over medium-high heat. Add onion and sauté for 1-2 minutes.

Step 2:  When onions are translucent, add ground turkey to the pan and brown.


Step 3:  Once the meat has browned, add spinach and garlic.

Step 4:  Cook down the spinach, approximately 1-2 minutes.

Step 5:  Add rice, broth, tomato sauce and dill. Season with salt and pepper.

Step 6:  Bring to a boil and then reduce heat to low. Cover and let cook for 20 minutes.

Step 7:  In the meantime, prepare peppers by removing and discarding the tops and seeds. Poke small holes (about 2-3) at the bottom of each pepper to let juices run out.

Step 8: To speed the cooking process, microwave the prepped peppers in a covered dish for 5 minutes.

Step 9: Preheat oven for 350.

Step 10:  To finish meat and rice mixture, add lemon zest and juice and let it simmer for a minute.

Step 11: Place the peppers in a baking dish, spoon in meat and rice mixture. Crumble on feta cheese and breadcrumbs.

Step 12:  Bake for 20 minutes or until peppers are tender.

Step 13:  Serve hot with lemon wedges.

Enjoy! Nutritional facts and printer-friendly version of this recipe here.