Lightened-Up Stuffed Peppers

Gluten Free
Dairy Free
Health score
37%
Lightened-Up Stuffed Peppers
100 min.
4
315kcal

Suggestions

Ingredients

  • ounces percent ground beef lean
  •  bell peppers (any color)
  • 0.3 cup brown lentils 
  • tablespoon optional: dill dried fresh chopped
  • cloves garlic finely chopped
  • 0.5 teaspoon ground cinnamon 
  • 0.5 teaspoon ground cumin 
  • servings kosher salt and pepper black freshly ground
  • cup chicken broth low-sodium
  • teaspoons olive oil 
  • small onion chopped
  • teaspoon oregano dried
  • tablespoons tomato paste 
  • 0.5 cup rice long-grain white

Equipment

  • frying pan
  • oven
  • whisk
  • baking pan
  • wooden spoon
  • aluminum foil

Directions

  1. Preheat the oven to 400 degrees F.
  2. Cut the tops off each pepper, reserve them and hollow out the insides of the peppers of any seeds and seed walls.
  3. Sprinkle the insides with a pinch salt and a pinch pepper and set aside.
  4. Heat 1 teaspoon of the oil in a large nonstick skillet over medium heat and add the garlic and onions. Cook until softened, 3 minutes, and then add the beef, oregano, cinnamon and cumin. Cook, breaking up the meat with a wooden spoon, until no longer pink. Stir in 1 tablespoon of the tomato paste until it coats the meat and is slightly darkened. Stir in the broth, rice and lentils.
  5. Remove from the heat and set aside until the liquid is absorbed and the mixture is cooled slightly. Season with 1/2 teaspoon salt and 1/4 teaspoon pepper.
  6. Divide the filling among the peppers and place the tops back on. Set the peppers upright in a small baking dish, such as an 8-inch square baking dish.
  7. Whisk 1 1/2 cups water with the remaining tablespoon of tomato paste and olive oil.
  8. Pour into the dish around the peppers. Cover tightly with foil and bake until the peppers are tender and the rice and lentils are cooked through, about 1 hour 15 minutes.
  9. Carefully transfer the peppers to a serving dish and pour the cooking liquid into a medium nonstick skillet. Boil over high heat until the sauce is thickened and reduced to about 1/2 cup.
  10. Remove from the heat and add the dill. Season with salt and pepper.
  11. Serve the sauce with the stuffed peppers.

Nutrition Facts

Calories315kcal
Protein26.45%
Fat22.62%
Carbs50.93%

Properties

Glycemic Index
66.7
Glycemic Load
14.85
Inflammation Score
-10
Nutrition Score
27.293478504471%

Flavonoids

Catechin
0.06mg
Apigenin
0.01mg
Luteolin
0.73mg
Isorhamnetin
0.88mg
Kaempferol
0.14mg
Myricetin
0.03mg
Quercetin
3.85mg
Gallocatechin
0.02mg

Nutrients percent of daily need

Calories:315.13kcal
15.76%
Fat:8.05g
12.38%
Saturated Fat:2.1g
13.14%
Carbohydrates:40.77g
13.59%
Net Carbohydrates:31.93g
11.61%
Sugar:7.19g
7.99%
Cholesterol:35.15mg
11.72%
Sodium:128.38mg
5.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.17g
42.33%
Vitamin C:156.95mg
190.25%
Vitamin A:3911.45IU
78.23%
Manganese:0.79mg
39.72%
Vitamin B6:0.78mg
38.77%
Folate:141.64µg
35.41%
Fiber:8.84g
35.34%
Vitamin B3:6.21mg
31.06%
Zinc:4.41mg
29.42%
Phosphorus:280.05mg
28%
Iron:4.45mg
24.7%
Potassium:828.11mg
23.66%
Selenium:15.58µg
22.25%
Vitamin B12:1.33µg
22.15%
Vitamin E:3.17mg
21.16%
Vitamin B1:0.26mg
17.67%
Vitamin B2:0.28mg
16.45%
Magnesium:64.1mg
16.02%
Copper:0.28mg
13.98%
Vitamin B5:1.37mg
13.67%
Vitamin K:13.6µg
12.96%
Calcium:67.53mg
6.75%