Vivid vegetables don’t just add color to a dish; they also pack important phytochemicals. Green peppers are rich in lutein, red peppers are packed with beta-carotene and tomatoes provide lycopene. This recipe features a rainbow of healthy veggies and flavorful wild rice packed inside an edible pepper bowl. Ground turkey adds lean protein and onions and garlic lend flavor and cancer-fighting antioxidants.

Makes 4 servings.

Per serving: 329 calories, 14 g total fat (3 g saturated fat), 28 g carbohydrate, 
26 g protein, 6 g dietary fiber, 146 mg sodium.
  • 1 Tbsp. olive oil
  • 1/2 medium onion, chopped
  • 1 cup coarsely chopped mushrooms, any kind
  • 1 lb. ground turkey
  • 2 cups of baby spinach leaves, chopped
  • 1 cup diced tomatoes
  • 2 cloves garlic, minced or 1 tsp. garlic powder
  
  • 1 tsp. paprika
  • 1 tsp. oregano
  • Salt and pepper to taste
  • 3/4 cup chopped carrots, steamed and cut into 1/2-inch chunks
  • 1 1/2 cups cooked wild rice
  • 4 large green or red bell peppers (or any combination), tops removed* and seeded
*Save tops to cover peppers during baking for a moister filling.

Directions

  1. Preheat oven to 350 degrees.
  2. Heat oil in a large skillet over medium-high heat. Sauté onion and mushrooms until onions are translucent. Add turkey, spinach, tomatoes, garlic and seasonings and cook until turkey is cooked through, about 5-6 minutes.
  3. Place turkey mixture in large mixing bowl and add carrots and wild rice. Combine well. Using spoon, lightly pack mixture into peppers.
  4. Place peppers in 9-inch square oven dish, add 1/4 cup water to bottom of pan and bake about 45-50 minutes or until peppers are just tender. Serve.