Turkey and Quinoa Stuffed Bell Peppers (Without Rice)

• porcje: 4 servings
• czas aktywny: 10 minutes
• całkowity czas: 1 hour 10 minutes

Składniki

1 cup quinoa

2 cups filtered water

2 tbsp olive oil

1 small yellow onion (diced)

4 red bell peppers

1 lb ground turkey

1 tsp garlic powder

1 tsp red chili flakes

1 tsp dried oregano

2 tbsp fresh basil

freshly ground black pepper

sea salt

4 roma tomatoes (chopped)

2 cups spinach (chopped)

½ cup whole milk plain Greek yogurt

⅔ cup feta

Wskazówki

Heat oven - Preheat the oven to 375° F.

Cook quinoa - In a boiling pot of water or rice cooker, cook the quinoa. If using a pot, add quinoa and 2 cups filtered water to a medium saucepan. Bring the mixture to a boil and reduce to a simmer. Cover and cook for 10-12 minutes, until water is completely absorbed. Remove from heat and fluff quinoa with a fork.

Prepare peppers - Cut the bell peppers in half lengthwise and scoop out the seeds and white membrane. Place the bell peppers in the baking dish with the opening facing up. Set aside.

Cook ingredients - While the quinoa cooks, cook the turkey mixture. Heat the olive oil in a large pan over medium heat and add the onions. Once the onions begin to turn translucent, add the turkey meat and break up the chunks until the meat is lightly browned. Stir in chili flakes, garlic powder, oregano, basil, salt, and pepper. Cook for 3 minutes, then stir in the tomatoes and spinach and cover with a lid. Cook until the tomatoes are soft and the spinach is wilted, another 5 minutes, and stir halfway through. Remove from heat and stir in the yogurt, quinoa, and feta until evenly mixed.

Stuff peppers - Once the quinoa mixture is complete, scoop the quinoa and fill each bell pepper.

Cook peppers - Drizzle the peppers with olive oil and add about a quarter cup of water to the baking dish. Cover the baking dish with foil or a lid and bake in the oven for 30 minutes. Uncover the dish and bake for an additional 10 minutes.

Wartości Odżywcze

• Kalorie: 433 kcal
• Tłuszcz Całkowity: 12 g
• Tłuszcz Nasycony: 4 g
• Tłuszcz Nienasycony: 6 g
• Tłuszcz Trans: 0.02 g
• Cholesterol: 86 mg
• Sód: 452 mg
• Węglowodany Całkowite: 43 g
• Błonnik Pokarmowy: 8 g
• Cukry Całkowite: 9 g
• Białko: 42 g