Turkey-and-Quinoa-Stuffed Peppers Recipe - The Washington Post
This recipe gives old-world stuffed peppers a fresh and healthful update with colorful (and more vitamin-C rich) red, yellow and/or orange peppers, stuffed with a satisfying filling that’s enlivened with spinach and herbs.
Make ahead: Assembled, unbaked peppers can be covered and refrigerated up to 2 days in advance.
Storage: Refrigerate for up to 4 days.
From cookbook author and registered dietitian nutritionist Ellie Krieger.
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Ingredients
measuring cupServings: 4-6
- 4 medium bell peppers (red, yellow, orange or a mix) (6 ounces each)
- One (14.5-ounce) can diced, no-salt-added tomatoes, strained, juices reserved
- One (10-ounce) package frozen chopped spinach, defrosted, with excess moisture squeezed out
- 3/4 cup cooked quinoa (from 1/4 cup uncooked)
- 1/2 cup minced yellow onion (from 1/2 medium onion)
- 1 large egg, lightly beaten
- 2 tablespoons chopped flat-leaf parsley leaves, plus more for garnish
- 2 teaspoons chopped fresh thyme leaves (may substitute 3/4 teaspoon dried thyme)
- 3/4 teaspoon fine salt, divided
- 1/2 teaspoon freshly ground black pepper, divided
- 1 pound ground turkey (92 or 93 percent lean)
- One (15-ounce) can no-salt-added tomato sauce
Directions
Step 1
Position a rack in the middle of the oven and preheat to 350 degrees.
Step 2
Cut the peppers in half lengthwise and remove their cores and ribs. Place them cut side up into a 9-by-13-inch baking dish. Cover with foil and bake for 20 minutes, or until the peppers are slightly softened. Remove from the oven, uncover and let cool slightly. (Reserve the foil; you will need it again.)
Step 3
Meanwhile, in a large bowl, stir together the tomatoes, spinach, quinoa, onion, quinoa, egg, parsley, thyme, 1/2 teaspoon of the salt and 1/4 teaspoon of the pepper until combined. Add the turkey and gently mix with your hands until just combined.
Step 4
In a medium bowl, stir together the reserved juice from the tomatoes, the tomato sauce, and the remaining 1/4 teaspoon each of salt and pepper until combined.
Step 5
Fill the pepper halves with the turkey-quinoa mixture, then spoon some of the tomato sauce mixture over the peppers; pour the rest on the bottom of the dish. Cover tightly with the reserved foil and bake for 30 minutes. Uncover and continue baking for 25 to 35 minutes, or until the filling reaches an internal temperature of 165 degrees on an instant-read thermometer.
Step 6
Serve with some of the sauce (from the baking dish) spooned on top. Garnish with a little extra parsley.
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Nutritional Facts
Per serving (based on 6, using 93 percent lean turkey)
Calories
240
Fat
8 g
Saturated Fat
2 g
Carbohydrates
24 g
Sodium
450 mg
Cholesterol
85 mg
Protein
20 g
Fiber
6 g
Sugar
9 g
This analysis is an estimate based on available ingredients and this preparation. It should not substitute for a dietitian’s or nutritionist’s advice.
From cookbook author and registered dietitian nutritionist Ellie Krieger.
Tested by Kara Elder.
Published January 11, 2017
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