Cauliflower: 100g (1 cup, riced), Ground turkey (lean): 85g (3 oz), Bell peppers (large): 150g (1 whole), Onion: 25g (1/4 cup, diced), Garlic: 3g (1 clove, minced), Tomatoes (canned, diced): 50g (1/4 cup), Tomato sauce (low-sodium): 30g (2 tbsp), Brown rice (cooked): 30g (2 tbsp), Italian seasoning: 1g (1/4 tsp), Paprika: 1g (1/4 tsp), Mozzarella cheese (part-skim): 15g (1 tbsp, shredded), Fresh parsley: 5g (1 tbsp, chopped), Olive oil: 5ml (1 tsp), Salt: 1g (pinch), Black pepper: 1g (1/4 tsp)
1. Preheat oven to 375°F (190°C). 2. Cut the bell pepper in half lengthwise and remove seeds and membranes. Place cut-side up in a small baking dish. 3. Pulse 100g cauliflower florets in a food processor until it resembles rice (or use pre-riced cauliflower). 4. Heat 5ml olive oil in a skillet over medium heat. 5. Add 25g diced onion and cook until translucent, about 3 minutes. 6. Add 3g minced garlic and cook for 30 seconds. 7. Add 85g ground turkey and cook until browned, about 5 minutes. 8. Add the riced cauliflower and cook for 2 minutes. 9. Add 50g diced tomatoes, 30g tomato sauce, 30g cooked brown rice, 1g Italian seasoning, 1g paprika, a pinch of salt, and 1g black pepper. Cook for 2-3 minutes. 10. Fill the bell pepper halves with the turkey and cauliflower mixture. 11. Cover with foil and bake for 25 minutes. 12. Remove foil, sprinkle with 15g shredded mozzarella, and bake uncovered for another 5-10 minutes until cheese is melted and peppers are tender. 13. Garnish with 5g chopped parsley before serving.
HerNutrea provides science-backed guidance and community support. Please note that our content is for educational purposes and does not replace professional medical advice. For any health concerns or questions, please consult your healthcare provider.
