Turkey and Quinoa Stuffed Bell Peppers (Without Rice)

• 份量: 4 servings
• 活動時間: 10 minutes
• 總時間: 1 hour 10 minutes

食材

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

步驟

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.

營養

• 卡路里: 433 kcal
• 總脂肪: 12 g
• 飽和脂肪: 4 g
• 不飽和脂肪: 6 g
• 反式脂肪: 0.02 g
• 膽固醇: 86 mg
• 鈉: 452 mg
• 總碳水化合物: 43 g
• 膳食纖維: 8 g
• 總糖: 9 g
• 蛋白質: 42 g