Stuffed Peppers Two Ways - Meat and Vegetarian

Yours in good taste, © Nancy Guppy, RD, MHSc.  http://nancyguppy.com/  Visit my blog for the ingredients and method with photographs to help with the "how to"  http://chapmanslanding.blogspot.ca/


I wrote this recipe to be 1/2 vegetarian and 1/2 meat as lots of times we need both to satisfy a crowd.  If you're vegetarian skip the meat instructions and double or triple the amount of rice .  You can use leftover cooked rice in this recipe or any cooked grain such as quinoa or millet.  If you have leftover meat filling bake it in a small oven proof bowl and use it as a mini-meatloaf  or sliced for sandwiches. 


INGREDIENTS:

1 cup brown rice, raw - 250 ml

6 sweet peppers, medium - I used 2 each red, yellow and green

1 jalapeno pepper (optional)

3 cloves of garlic

1 cup white onion finely diced

1/2 cup ketchup, barbecue or tomato sauce

2 eggs, medium

1 cup mushrooms, chopped fine

1 cup carrot grated - 250 ml

2 tsp each basil, ground cumin and chili powder

1/2 tsp sea salt - 2.5 ml

1/2 cup water - 125 ml for bottom of baking dish


Variations for this very flexible recipe: grated cheese for top of peppers.  Use any type of spices or herbs you like and have on hand such as Italian seasoning, dill, black pepper etc.  You can also used frozen mixed vegetables instead of the fresh and leftover cooked rice.  Other cooked grains like millet and quinoa also work well in place of the rice. 


METHOD:

Preheat oven to 350'F (190 'C)

1.  Cook the brown rice in unsalted water according to package directions.

2.  Cut peppers in half vertically through the stems and discard inner seeds and membranes.  Keep the stems on as they look nice and help to hold in the filling.

3.  Mix all the ingredients except for ground chicken/turkey/beef with cooked rice.  Set half aside for the vegetarian batch.  Omit the egg if you are vegan.  They won't stick together as well without the egg but it will still work.  Add 90 ml water and 30 ml flour for some "glue" for vegan stuffed peppers if egg is omitted.

4.  Add ground chicken/turkey/beef to other half of rice and mix well.

5.  Fill half the peppers with vegetarian rice mixture and the other half with the meat and rice filling. You can mound them fairly high.  Arrange in a baking dish and add water to bottom of baking dish. Sprinkle over grated cheese of your choice (optional).  The picture below shows the vegetarian stuffed peppers.

6.  Bake for 45 minutes or until chicken is set and peppers are cooked through to an internal temperature of 175'F (77'C).  



Nutrition Facts (per 1/2 meat stuffed pepper): 160 calories, 7 g fat, 2 g saturated fat, 60 mg cholesterol, 21 g carbohydrate, 2 g fibre, 5 g sugar, 250 mg sodium, 10 g protein. %Daily Values are 2% calcium, 6% iron, 6% vitamin A and 200% vitamin C.

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