Stuffed Bell Peppers Lite and Lively

Updated: Jan. 26, 2021 at 12:36 PM CST
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BATON ROUGE, La. (WAFB) - Although stuffed bell peppers are delicious and perfect for a family meal, often they are just a little too calorie filled when considering healthy alternatives. This recipe looks and tastes exactly like the rich and fattening version, but is only 281 calories per serving.

Prep Time: 2 Hours

Yields: 6 Servings


2 cups lean ground turkey

6 whole green bell peppers

2 tbsps olive oil

1½ cups diced onions

1 cup diced celery

¼ cup diced red bell pepper

¼ cup diced yellow bell pepper

¼ cup minced garlic

2¼ cups low-sodium chicken stock, divided

¾ cup tomato sauce, no salt added and divided

1 cup uncooked white rice

salt and black pepper to taste

granulated garlic to taste

¼ cup thinly sliced green onion

¼ cup chopped parsley


Preheat oven to 350°F. Using a paring knife, slice off top stem portion of whole peppers. Remove seeds and pulp from inside then rinse with cold running water. Bring a large pot of lightly salted water to a boil over medium-high heat, add peppers and poach 2–2 ½ minutes or until slightly tender but not over cooked. Quickly chill under cold running water. Drain and set aside. In a heavy-bottomed pot, heat oil over medium-high heat. Add ground turkey and cook 7–10 minutes or until lightly browned, stirring occasionally. Add onions, celery, diced bell peppers and minced garlic then sauté 3–5 minutes or until vegetables are wilted. Add 1¼ cups chicken stock, ¼ cup tomato sauce and rice, stirring to combine. Season to taste using salt, black pepper and granulated garlic. Slightly over season to compensate for the rice. Bring to a boil then reduce heat to low. Cover and cook 30 minutes. Do not remove lid or stir rice during the 30 minute cooking process, otherwise rice will become mushy. Once rice is cooked, add green onions and parsley, mixing well to incorporate. Cool 30 minutes then using a soup spoon, fill each pepper with turkey rice stuffing. Place stuffed peppers in roasting pan and add remaining stock and tomato sauce to bottom of pan. Place in oven and bake 30–45 minutes or until digital thermometer registers 145°F.

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