Ellie Krieger’s Greek-Style Stuffed Peppers

Ellie Krieger is an award winning dietitian, author, and chef. I love her books and regularly recommend them to clients. One of my clients wanted to make her stuffed pepper recipe with a few substitutions. She likes turkey over beef. I was thinking you could also replace with tofu or soy veggie crumbles if you are looking for more variations. Here’s Ellie’s original recipe: http://www.foodnetwork.com/recipes/ellie-krieger/greek-style-stuffed-peppers-recipe/index.html and if you read through the post, I did the analysis for you too! I would stick to one pepper and add a side garden salad with about 1 tbsp of dressing. You could do two peppers if you prefer, but as always, make sure you need them to get comfortable full — not stuffed like these peppers!

First Rule of Healthy Eating – Balance Your Plate

A balanced plate is important for a healthy lifestyle. Meals should contain the balanced amount of protein, vegetables, and quality carbohydrates to make sure your nutrition needs are met. This Greek-Style Stuffed Peppers recipe is great for those who might have trouble with the “balanced plate” concept.

The turkey and cheese contribute to the 21 grams of protein in the dish, the peppers, zucchini and onions are nutritious veggies, and the bulghur is a good source of starch.

Ingredients:

  • 1 pound lean turkey (substituted for beef)
  • 1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
  • 1 medium zucchini, coarsely grated (about 2 cups)
  • 1 small onion, minced (about 1 cup)
  • ½ cup bulghur
  • 1 egg, lightly beaten
  • ½ teaspoon dried oregano
  • ½ teaspoon salt
  • Freshly ground black pepper
  • 3 red bell peppers, halved lengthwise, cores and ribs removed
  • 2 (14 ½ ounce) cans low-sodium stewed tomatoes, finely chopped
  • 1/3 cup crumbled feta cheese

 

Directions:

Preheat the oven to 350 degrees F.

In a large bowl combine the beef, spinach, zucchini, onion, bulghur, egg, oregano, salt and a few grinds of pepper. Mix until thoroughly combined.

Arrange the pepper halves cut side up in a 9 by 13-inch baking dish and fill each pepper half with the meat mixture. Pour the tomatoes over the peppers and sprinkle with the feta cheese. Cover with foil and bake for 30 minutes. Uncover and bake until the meat mixture is completely cooked and the peppers are tender, about 25 minutes longer.

Nutrition Info per Serving (serves 6):

Calories 254 | Fat 9g | Sat. Fat 3g | Cholesterol 95 mg | Sodium 413mg | Carbs 26g | Fiber 6g | Protein 21g | Calcium 111mg

Converse!

What do you think? Is this recipe worth a try? If you are crunched on time, make it over the weekend. It tastes awesome reheated. Any ideas for modifications you would like to try?

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