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September 26, 2022 Health & Well-Being

Stuffed Peppers

During fall we often turn to comfort foods, and stuffed peppers may just fit the bill. Typically comfort foods are high in calories, sodium and fat. By using lean ground turkey and low-sodium tomato products, this recipe lets us enjoy the nostalgia of an old-fashioned dish with the peace of mind that we are preparing a healthy meal. 


  • 4 bell peppers (any color) 
  • ¾ pound lean ground turkey 
  • ½ medium onion, chopped 
  • ½ cup uncooked brown rice 
  • 14.5-ounce can no-salt-added diced tomatoes 
  • 1 clove fresh, minced garlic 
  • 1 teaspoon reduced-sodium Italian seasoning 
  • ¼ teaspoon crushed red pepper flakes 
  • 8-ounce can no-salt-added tomato sauce 


Preheat oven to 350 degrees. Cook rice to package instructions, omitting the salt. While the rice is cooking, in a skillet over medium heat, brown the turkey. Add the onion and cook for 3 minutes until the onion is translucent. 

Wash the bell peppers and remove the tops, seeds and membranes. Set the peppers in a 9×9 baking dish or line them up in a loaf pan so they stand upright. 

In a medium mixing bowl, mix turkey, rice, tomato, garlic, Italian seasoning and pepper. Spoon into each pepper. Spoon tomato sauce evenly over the top of the peppers and bake for 1 hour in the oven until the peppers are tender. 

Nutrition Facts  

Serving size: 1 pepper | Calories: 252 | Total fat: 1.5g | Saturated fat: .5g | Trans-fat: 0g | Monounsaturated fat: .5g | Cholesterol: 53mg | Sodium: 68mg | Total carbohydrate: 34g | Dietary fiber: 6g | Sugar: 10g 

Recipe shared by Michelle Eaton, C.D., Registered Dietitian, ThedaCare; courtesy of  

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