When you’re considering delicious meals, stuffed peppers can offer a pleasurable mix of comfort and creativity. They offer a wide range of possibilities for fillings: meat, fish, cheese, grains and vegetables. In addition, the vibrant colors of the peppers indicate that they provide important vitamins and antioxidants.
The practice of stuffing vegetables has evolved over time and in different countries – from the eastern Mediterranean and Middle East to Eastern Europe and Spain. Even Korea, Japan and countries in the Caribbean have versions of stuffed peppers. In today’s recipe, we stuff peppers with an American mixture of ranch-flavored chicken, vegetables and quinoa, a whole-grain with a slightly nutty flavor.
Bell peppers are green when they start growing. As they ripen and change colors, their nutrients and cancer-fighting properties change. In green peppers, lutein and zeaxanthin are important for eye health. In yellow and orange peppers, lutein and violaxanthin also can help to protect vision. Red peppers — the sweetest ones — contain lots of lycopene for heart health and bone health. They may also improve fertility in men.
Although they are low in calories, bell peppers are high in vitamin C, an essential nutrient that helps the body heal wounds and absorb iron. Potassium in peppers is important for regulating fluid balance and lowering blood pressure. Vitamin A supports vision and the immune system, while vitamin B6 helps metabolism and improves brain function. Vitamin E protects against cell damage, and vitamin K aids in bone health and blood clotting.
Whether you’re looking for a cozy weeknight dinner, a make-ahead meal or a colorful main dish for a party, these stuffed peppers provide flavor, flair and lots of nutrients.
Bethany Thayer is a registered dietitian nutritionist with Henry Ford Health. For more recipes and health information, visit henryford.com/blog. For questions about today’s recipe, email HenryFordLiveWell@hfhs.org.
Stuffed Peppers with Ranch Chicken and Vegetables
Serves: 4 / Prep time: 20 minutes / Total time: 1 hour 15 minutes
4 bell peppers
Vegetable oil cooking spray
6 ounces cooked chicken breast, shredded
2 tablespoons ranch seasoning
½ sweet onion, diced
4 garlic cloves, minced
1 cup chopped broccoli florets
⅔ cup uncooked quinoa
1 ½ cups low-sodium chicken stock
4 tablespoons fat-free sour cream
4 teaspoons fresh chives
Preheat the oven to 425 degrees.
Cut thin slice from stem end of each bell pepper to remove top of pepper. Remove seeds and membranes; rinse peppers. If necessary, cut thin slice from bottom of each pepper so they stand up straight. Dice the tops that you cut off of each pepper and set aside. Place the whole peppers in a baking dish and spray with vegetable oil cooking spray. Roast the peppers for 10 to 15 minutes while you start the rest of the meal.
In a medium-sized bowl, mix together the shredded chicken and ranch seasoning; set aside.
Spray skillet with vegetable oil cooking spray and add the diced peppers, onion and garlic. Cook over medium-low heat. Cook until softened, about 3 minutes. Add the broccoli, quinoa and chicken stock. Bring the mixture to a boil, then reduce it to a simmer. Cover and cook for 15 minutes, or until the quinoa fluffs easily with a fork. Stir in the ranch-flavored shredded chicken. Fill each pepper with the quinoa mixture.
Place the stuffed peppers in the oven and bake for another 15 minutes. Remove and top each one with 1 tablespoon sour cream and 1 teaspoon chives. Serve immediately.
From Henry Ford Health
259 calories (13% from fat), 4 grams fat (1 gram sat. fat), 32 grams carbohydrates, 21 grams protein, 421 mg sodium, 37 mg cholesterol, 83 mg calcium, 5 grams fiber. Food exchanges: 1 ½ carbohydrate, 2 vegetables, 2 protein. .
This article originally appeared on Detroit Free Press: Stuffed peppers get a healthful flavor makeover with chicken, ranch seasoning and quinoa
Reporting by Bethany Thayer / Detroit Free Press
USA TODAY Network via Reuters Connect
