Unstuffed Pepper Bowl

Yield: 2 servings

Per serving: 3 – 4 oz. protein, 3 vegetables, 1 starch, 1 healthy fat

Total Time: 45 minutes

Prep Time: 20 minutes

Ingredients

• Cooking spray

• ½ lb. 90-94% lean ground beef or turkey

• 2 tsp olive oil

• ¼ cup chopped yellow onion

• 1 clove garlic, minced

• 1 cup thinly sliced button mushrooms

• 2 cups bell pepper sliced into 1-inch-long strips (any color)

• 1 cup diced tomatoes (fresh or canned)

• ½ tsp dried parsley

• ¼ tsp each: dried oregano and basil

• Pinch of salt & ground black pepper

• ⅔ cup cooked brown rice

• ¼ cup reduced-fat shredded cheddar cheese

  
  

Directions

1. Heat a lightly greased skillet over medium high heat. Add the ground beef (or turkey) and cook until browned, breaking it into smaller pieces as it cooks, and no pink remains. Remove beef from skillet and drain any fat.

2. Heat the oil in the same skillet used to cook the meat over medium heat. Add the onion and garlic and cook, stirring occasionally, until the onion is translucent, about 3 minutes.

3. Add the mushrooms and peppers and cook, stirring occasionally, until the peppers are just tender, about 5 minutes.

4. Add the ground meat back into the skillet along with the tomatoes, parsley, basil, oregano, salt and pepper; stir to combine.

5. Partially cover and cook over medium-to-low heat for about 10 minutes, stirring occasionally, to allow the flavors to combine.

6. Place ⅓ cup of cooked brown rice into each serving bowl and top with half of the ground meat and vegetable mixture. Sprinkle each bowl with 2 tablespoons of cheese.

Tips & Tricks

1. Look for pre-chopped veggies at the grocery store, such as pre-sliced bell peppers in the fresh produce section or freezer aisle.

2. Look for quick cook, microwave-ready brown rice and prepare per package directions.

Nutrition Facts Per Serving: 390 calories, 16g fat, 29g carbohydrate, 5g fiber, 32g

protein