This Frozen Stuffed Peppers Recipe has so many things going for it. Because it is made with extra lean turkey and cauliflower rice instead of white rice, these stuffed peppers are relatively low in calories. Yet, they are super filling thanks to the satiety superstars, protein, fiber, water, and peppers. The cauliflower also contains glucosinolates. Glucosinolates may help reduce the risk of cancer by protecting cells from damage. They also have anti-inflammatory, antiviral, and antibacterial properties.
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Demo on How to Cook Healthy Stuffed Peppers with Cauliflower Rice
See how to make frozen stuffed peppers below.
Yield: 5 Stuffed Bell Peppers
Cook Time: 40 minutes
Servings: 5
Materials:
- Medium Skillet
- Basting Brush
- Tinfoil
- 9 X 13 aluminum dish
Ingredients:
- 1 lb. extra-lean ground turkey
- 1 cup chopped onion
- 2 cups of plain frozen or packages cauliflower rice
- 3 cups no sugar added tomato sauce
- 3 tablespoons chili powder
- 1 tablespoon Worcestershire
- 3 clove garlic, minced
- 1 teaspoon salt
- 1/2 teaspoon pepper
- 5 Green Bell Peppers
- 1 tablespoon avocado oil for basting.
Instructions for preparing the Frozen Stuffed Peppers
- Spray the skillet with non-stick cooking oil spray. Heat the oil spray over medium-high heat. Once the pan is hot, add the extra-lean ground turkey.
- Use a spatula to break up the turkey into smaller pieces. Spread the turkey evenly in the pan. Then, let the turkey cook for about 5 minutes.
- Stir the turkey until you no longer see any pink.
- Drain the fat from the turkey. Never put the drained fat in the drain. Discard the excess fat in the trash.
- Place the skillet back on the stove on medium-high heat.
- Add all the other ingredients except the bell peppers into the skillet with the turkey. Stir frequently for about 4 minutes or until all the ingredients are warm.
- Remove the skillet from the heat and turn off the stove.
- Cut off the tops of the bell peppers, and remove the inside of the bell pepper so that the bell pepper is hallow. Fill each bell pepper with the turkey cauliflower mixture. You will have some cauliflower mixture left over.
- Place the stuffed peppers in an aluminum dish. Cover the dish with aluminum foil and plastic wrap.
- Place the dish in the freezer. You can free the peppers for up to three months.
Instructions for Cooking after you have defrosted the Frozen Stuffed Peppers
- Before cooking, defrost the peppers in the refrigerator overnight.
- When it is time to cook the peppers, pre-heat the oven to 375 degrees.
- Baste each bell pepper with avocado oil.
- Cover the dish with tinfoil.
- Bake for about 40 minutes. Remove the foil for the last 10 minutes.
Cooking Healthy Stuffed Peppers without Freezing
Instead of freezing them, you can also cook the stuffed peppers right away. Below is the recipe for cooking these healthy stuffed peppers on the spot.
Healthy Frozen Stuffed Peppers
This Frozen Stuffed Pepper Recipe has so many things going for it. Because it is made with extra lean turkey and cauliflower rice instead of white rice, these stuffed peppers are relatively low in calories. Yet, they are super filling thanks to the satiety superstars, protein, fiber, water, and peppers.
- 1 lb. extra-lean ground turkey
- 1 cup onion (chopped)
- 2 cups plain frozen or packaged cauliflower rice
- 3 cups no sugar added tomato sauce
- 1 tbsp. Worcestershire
- 1 tbsp. chili powder
- 3 cloves garlic (minced)
- 1 tsp. salt
- 1/2 tsp. black pepper
- 5 green peppers
- 1 tbsp. avocado oil for basting
Spray the skillet with non-stick cooking oil spray. Heat the oil spray over medium-high heat. Once the pan is hot, add the extra-lean ground turkey.
Use a spatula to break up the turkey into smaller pieces. Spread the turkey evenly in the pan. Then, let the turkey cook for about 5 minutes.
Stir the turkey until you no longer see any pink. Drain the fat from the turkey. Never put the drained fat in the drain. Discard the excess fat in the trash.
Place the skillet back on the stove on medium-high heat. Add all the other ingredients except the bell peppers into the skillet with the turkey. Stir frequently for about 4 minutes or until all the ingredients are warm.
Remove the skillet from the heat and turn off the stove.
Cut off the tops of the bell peppers, and remove the inside of the bell pepper so that the bell pepper is hallow. Fill each bell pepper with the turkey cauliflower mixture. You will have some cauliflower mixture leftover
Place the stuffed peppers in an aluminum dish. Cover the dish with aluminum foil and plastic wrap. Place the dish in the freezer. You can freeze the peppers for up to three months.
Before cooking, defrost the peppers in the refrigerator overnight. When it is time to cook the peppers, pre-heat the oven to 375 degrees. Remove the plastic wrap from the pan. Keep the tinfoil on the pan.
Baste each bell pepper with avocado oil. Cover the dish with tinfoil.
Bake for about 40 minutes. Remove the foil for the last 10 minutes.
Nutrient Content (Numbers will vary based on brands)
Serving Size: 5 Bell Peppers
Nutrition Facts
Calories: 195
Total Fat: 7.3 g
Sat. Fat: 1.2 g
Cholesterol: 56 mg
Sodium: 557 mg
Total Carbohydrates: 18.7 g
Dietary Fiber: 4.7 g
Total Sugar: 9.9 g
Protein: 18.2 g
Vitamin D: 0 mcg
Calcium: 51mg
Iron: 2 mg
Potassium: 574 mg
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