Chicken and Rice Stuffed Peppers
In my quest for deliciousness without fat, I stumbled across stuffed peppers. Unfortunately, ground beef is not exactly calorie or waist-line friendly. So I decided to come up with a healthy version of my own. It has over 20g of protein per pepper with less than 10g of fat. For the Chicken and Rice Stuffed Peppers you will need the following:
- 4 oz chicken breast
- 2 bell peppers
- Just for 1 Cheesey rice & broccoli (can be found in the frozen vegetable aisle at most grocery stores)
- 1/3 cup Shredded cheddar
- 1/3 cup mozzarella
- 1/4 cup onion
- Dash of cayenne pepper
Set your over to 375 degrees Fahrenheit. Wash your veggies, cut off the tops of the pepper (set them aside for now), and remove the membranes. Now, grill or boil your chicken. While that is going, chop up your onion and pepper tops and saute them over medium heat (I don’t use oil myself as I have non-stick pans) and sprinkle them with cayenne pepper (or whatever spice you desire really). Once they’re sauteed to your preference, remove them from the heat and set them aside.
Steam/microwave your Just for 1 frozen broccoli and rice for 45 seconds (just to loosen it up a bit, not to completely heat it). Set this aside as well and check on your chicken. If it is done, set it aside to cool. Mix all of the other ingredients (pepper tops, onion, cheeses, and broccoli and rice) into a bowl.
Once the chicken is completely cooked and has cooled, shred it or cut it into small pieces. Then add it to the bowl as well; stir thoroughly. You should now have something that resembles this:
Now, scoop spoonfuls of the mix into your peppers and pack it tightly. It will looks like a lot, but I promise it’ll be fine. This process may take a bit as you near the top of the peppers. Once they are completely packed, place them in or on an over-safe tray. Now you should have this:
OoOoOh pretty colors.
Now pop them in the over for 20 minutes. You can spend this time salivating over the delicious aroma coming from your oven (I spent mine prepping and grilling a steak and baking some bread for my husband as he requires a lot of calories). After the 20 minutes has gone by, take the peppers out of the oven and sprinkle the tops with a shredded cheese of your preference (I use mozzarella). Cook them for another 5 minutes or until the cheese has melted. You should now have some awesome stuffed peppers:
Chicken Stuffed Peppers Nutrition Info
|Recipe yields 2|
|Cals||Tot fat||Sat Fat||Trans||Sodium||Protein||Carbs|
|4 oz chicken breast||100||1.5||0||0||250||24||0|
|2 green pepper||60||0.6||0.2||0||8||2||11|
|Just for 1 Cheese rice & broc||60||2.5||1.5||0||290||1||0|
|1/3 cup Shredded cheddar||110||9||5||0||180||7||0.5|
|1/3 cup moz||80||6||3.5||0||190||7||1|
|1/4 cup onion||16||0.05||0.025||0||9||0.5||2.6|
|Total per serving||213||9.825||5.1125||0||463.5||20.75||7.55|
So there you have it, a low calorie, low carb stuffed pepper full of deliciousness!