- Level
- very easy
- Prep Time
- 15 min
- Total Time
- 45 min
- Serves
- 4
Ingredients
- 1
- each small onion and clove garlic, finely chopped
- 0
- 1 tsp
- chili powder
- 5 mL
- 1/2 tsp
- each ground cumin, salt and pepper
- 2 mL
- 1/2 lb
- ground turkey
- 250 g
- 1 cup
- canned diced tomatoes with juices
- 250 mL
- 4
- yellow, orange or red peppers, halved lengthwise and seeded
- 0
- 2 cups
- prepared instant long grain brown rice
- 500 mL
- 1 can
- low salt whole kernel corn, drained
- 341 mL
- 1
- omega-3 egg, beaten
- 0
- 2 tbsp
- finely chopped cilantro or parsley
- 30 mL
- 1/4 cup
- fat-free sour cream
- 60 mL
- 4 cups
- baby spinach
- 1 L
- 2 tbsp
- ranch dressing
- 30 mL
Directions
- Step 1
- Preheat oven to 350°F (180°C). Spray a medium, nonstick skillet with nonstick cooking spray and place over medium-low heat. Add onion, garlic, chili powder, cumin, salt and pepper. Cook, partially covered and stirring often, until very soft, about 7 min. Increase heat to medium. Crumble in turkey and brown well. Drain off any fat. Add tomatoes and simmer until juices evaporate, 7 to 10 min.
- Step 2
- Meanwhile, blanch peppers in a large pot of boiling water for 2 min. Drain well. Place cut-side up on a rimmed baking sheet.
- Step 3
- Combine hot meat mixture with rice and corn. Stir in egg and cilantro. Divide mixture evenly between pepper halves, mounding as needed. Bake until peppers are softened, 10 to 15 min. Garnish with fat-free sour cream. Serve with spinach tossed with dressing.
Nutritional Facts
- Per:
- Calories:
- 370
- Fat:
- 9
- Saturated Fat:
- 2
- Monounsaturated Fats:
- Trans:
- Trans:
- Carbs:
- 54
- Fibre:
- 6
- Sugar:
- 0
- Sugar Alcohols:
- Cholesterol:
- 95 mg
- Protein:
- 20
- Iron:
- Sodium:
- 680 mg
- Potassium:
- 680
- Calcium:
- Omega 3:
- Omega 6:
- Vitamin A:
- Vitamin C:
