– **Title**: High Protein Unstuffed Peppers
– **Ingredients**:
– 4 bell peppers (any color), chopped
– 1 lb ground turkey or lean ground beef
– 1 can (15 oz) black beans, drained and rinsed
– 1 cup quinoa, rinsed
– 2 cups vegetable broth or water
– 1 can (14.5 oz) diced tomatoes, with juices
– 1 medium onion, diced
– 2 cloves garlic, minced
– 1 tsp cumin
– 1 tsp smoked paprika
– 1 tsp chili powder
– Salt and pepper to taste
– 1 cup corn, frozen or canned
– 1 cup shredded cheese (cheddar or Mexican blend)
– Fresh cilantro or parsley, for garnish (optional)
– **Instructions**:
1. In a large skillet over medium heat, add the ground turkey or beef. Cook until browned, breaking it apart with a spatula, about 5-7 minutes. Drain any excess fat if necessary.
2. Add the diced onion and minced garlic to the skillet. Sauté until the onion is translucent, about 3-4 minutes.
3. Stir in the chopped bell peppers, diced tomatoes (with juices), black beans, quinoa, vegetable broth, corn, cumin, smoked paprika, chili powder, salt, and pepper. Bring the mixture to a boil.
4. Reduce the heat to low, cover the skillet, and let it simmer for about 20-25 minutes or until the quinoa is cooked and the peppers are tender.
5. Preheat the oven to 375°F (190°C).
6. Once the mixture is cooked, transfer it to a baking dish. Sprinkle shredded cheese evenly over the top.
7. Bake in the preheated oven for about 15-20 minutes, or until the cheese is melted and bubbly.
8. Remove from the oven and let it rest for a few minutes. Garnish with fresh cilantro or parsley before serving. Enjoy!
This unstuffed pepper recipe is high in protein thanks to the combination of lean meat, beans, and quinoa, providing a hearty and nutritious meal option.
Key Ingredients & Substitutions
Ground Turkey or Beef: Ground turkey is a great lean option, but if you prefer beef, choose a 90% lean mix. For a vegetarian alternative, use crumbled tofu or lentils, which are excellent for adding protein too.
Quinoa or Brown Rice: Both grains are nutritious, but quinoa packs more protein! If you’re short on quinoa, use any whole grain like farro or barley. Cauliflower rice can work too for a lower-carb option.
Bell Peppers: The colorful red and yellow bell peppers add sweetness. Feel free to swap with green peppers for a sharper taste, or even zucchini if you want to mix it up a bit.
Diced Tomatoes: If you don’t have canned tomatoes, fresh chopped tomatoes work well. You can also use a can of crushed tomatoes for a thicker mixture. Just make sure to adjust the seasoning to your taste!
Cheese: Mozzarella gives a nice stretch. If you’re looking for a lower-fat cheese, try part-skim mozzarella or a dairy-free alternative, like cashew cheese, for a different flavor.
How Do I Get the Meat Just Right?
Cooking the meat properly is key to a flavorful filling. Start by heating your skillet to a medium heat before adding the meat. This helps it brown nicely, which adds depth to the flavor.
- Break the meat into small pieces as it cooks. This ensures even cooking and avoids clumping.
- If too much fat accumulates, drain it carefully but leave a bit to keep your filling moist.
- Make sure it’s fully cooked—no pink inside! Use a meat thermometer if you’re unsure; 165°F (74°C) is the safe cooking temperature for turkey.
What’s the Best Way to Make Onions & Garlic Flavorful?
Getting the onions and garlic right can set the tone for your dish. Start the onions first in a bit of oil until they’re translucent; this usually takes about 3-4 minutes. Be patient!
- Once the onions are ready, add the minced garlic and sauté for an additional minute. Garlic cooks quickly, and overcooking can make it bitter.
- If you like a mild garlic flavor, add it later while mixing with the other ingredients.
How Can I Ensure My Cheese Melts Perfectly?
For the cheese to melt beautifully, shred it yourself from a block rather than using pre-packaged shredded cheese; it melts better! Also, adding it towards the end of baking ensures it doesn’t burn.
- Spread the cheese evenly over the top to avoid uneven melting.
- Keep an eye on it while baking; once it’s bubbly and slightly golden, it’s done!
How to Make High Protein Unstuffed Peppers
Ingredients You’ll Need:
Main Ingredients:
- 1 lb ground turkey or lean ground beef
- 1 cup cooked quinoa or brown rice
- 1 large onion, diced
- 2 cloves garlic, minced
- 1 red bell pepper, diced
- 1 yellow bell pepper, diced
- 1 can (15 oz) diced tomatoes with juice
- 1 tsp dried oregano
- 1 tsp smoked paprika
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1 cup shredded mozzarella cheese
- 1/4 cup chopped fresh parsley (for garnish)
How Much Time Will You Need?
This recipe takes about 15 minutes for prep and 25 minutes for cooking. So in total, you’ll need around 40 minutes to get these tasty unstuffed peppers ready to enjoy!
Step-by-Step Instructions:
1. Preheat the Oven:
Start by preheating your oven to 375°F (190°C). This will get it nice and hot for when you’re ready to bake your dish!
2. Cook the Ground Meat:
In a large skillet over medium heat, add the ground turkey or lean ground beef. Cook it until it’s browned and cooked through. Use a spoon to break it up while cooking. If there’s any excess fat, drain it off.
3. Sauté the Vegetables:
Now, add the diced onions and minced garlic to the skillet. Cook these until the onions become translucent, which should take about 3 to 4 minutes. This step adds a lot of flavor!
4. Add the Bell Peppers:
Next, stir in the diced red and yellow bell peppers. Keep cooking for an additional 5 to 6 minutes until they soften a bit. Your kitchen will smell amazing!
5. Combine Everything:
Mix in the cooked quinoa or brown rice, diced tomatoes (with their juice), dried oregano, smoked paprika, salt, and black pepper. Stir everything well and heat it through for another 3 to 4 minutes. This will give all the flavors a chance to mingle!
6. Prepare for Baking:
Transfer the mixture into a baking dish and spread it out evenly. Now, top it off with the shredded mozzarella cheese. Yum!
7. Bake the Dish:
Place the baking dish in the preheated oven and bake for 20 to 25 minutes. You’ll know it’s ready when the cheese is melted, bubbly, and the edges are slightly golden.
8. Serve and Enjoy:
Once done, take it out of the oven and let it cool for a few minutes. Before serving, garnish with chopped fresh parsley. Now, enjoy your delicious and nutritious high-protein unstuffed peppers!
## FAQs for High Protein Unstuffed Peppers
Can I Use Different Types of Meat?
Absolutely! You can substitute ground turkey with ground chicken, beef, or even sausage for a different flavor profile. Just ensure that any substitute you choose is cooked thoroughly before mixing with the other ingredients.
How Can I Make This Recipe Vegetarian?
To make this dish vegetarian, you can replace the meat with black beans or lentils and keep everything else the same. You may also add in some extra vegetables like zucchini or mushrooms for variety and flavor!
What Are the Best Ways to Store Leftovers?
Store any leftovers in an airtight container in the fridge for up to 3-4 days. You can also freeze it in individual portions; just make sure to thaw it in the fridge overnight before reheating!
Can I Add Other Vegetables to the Filling?
Yes! Feel free to get creative by adding other vegetables such as corn, spinach, or zucchini. Just make sure they are chopped small enough to cook through easily, and adjust the seasoning if needed for the extra ingredients.
