Whole wheat couscous (dry): 40 g (1/5 cup), Bell peppers (medium): 2 (200 g), Lean ground turkey: 100 g (3.5 oz), Onion: 75 g (diced), Garlic: 6 g (minced), Zucchini: 75 g (diced), Spinach: 60 g, Diced tomatoes (canned): 100 g, Feta cheese: 30 g (crumbled), Kalamata olives: 20 g (pitted and chopped), Water: 60 ml (1/4 cup), Olive oil: 5 ml (1 tsp), Oregano: 2 g (dried), Parsley: 10 g (chopped), Salt and black pepper: to taste
1. Preheat oven to 180°C (360°F). 2. Cut 2 bell peppers in half lengthwise and remove seeds. Place cut-side up in a baking dish. 3. Heat 5ml olive oil in a pan over medium heat. Add 75g diced onion and 6g minced garlic, saute for 3 minutes. 4. Add 100g ground turkey and cook until browned, about 5 minutes. 5. Add 75g diced zucchini and cook for 3 minutes. 6. Stir in 60g spinach and cook until wilted. 7. Add 100g diced tomatoes, 20g chopped olives, 2g oregano, salt and black pepper. Simmer for 2 minutes. 8. Meanwhile, bring 60ml water to a boil. 9. Place 40g dry couscous in a heatproof bowl, pour boiling water over it, cover, and let stand for 5 minutes. 10. Fluff couscous with a fork. 11. Combine couscous with turkey mixture. 12. Stuff bell pepper halves with mixture and top with 30g crumbled feta. 13. Cover with foil and bake for 20-25 minutes. Uncover and bake for 5 more minutes. 14. Serve garnished with 10g chopped parsley.
Greek-Style Couscous Stuffed Bell Peppers is designed for balanced nutrition and menopause support. Lean ground turkey provides high-quality protein to help maintain muscle mass and support metabolism. Whole wheat couscous, vegetables, and spinach offer complex carbohydrates, fibre, and antioxidants for steady energy, digestive health, and immune support. Bell peppers, tomatoes, and spinach are rich in vitamin C, folate, and phytonutrients that help reduce inflammation and support bone health. Feta cheese and olives add calcium and healthy fats for heart and brain health. The combination of protein, fibre, and healthy fats helps manage appetite, support hormonal balance, and promote overall vitality during menopause.
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