Eat– for Good Health

Try stuffing peppers with quinoa instead of rice.  Quinoa is a seed, not a grain, but it tastes like a grain.

It turns out that this tiny seed is actually a nutritional powerhouse!  This super food is loaded with vitamins and minerals.  Specifically, it is a great source of folate, iron, magnesium and zinc. The fact that it has magnesium, copper and phosphorous means that quinoa is especially good for those that have migraine headaches, atherosclerosis and diabetes.  When it comes to fueling up for exercise or dropping a few pounds, cooking quinoa really makes sense.  This is thanks to the fact that one cup of cooked quinoa has just 220 calories.  Quinoa is a great source of healthy carbohydrates, and also provides 5 grams of fiber and 8 grams of protein per serving.

Follow the easy cooking instructions on the box for quinoa.

Quinoa Stuffed Peppers

This dish is fantastic as-is, but can easily be made vegetarian by completely omitting the ground beef. This really is a dish all in itself, so does not really need any accompaniments.

Prep Time: 10 minutes

Cook Time: 40 minutes

Total Time: 50 minutes

Ingredients:

  • 2 large green bell peppers
  • 1/2 pound ground sirloin
  • 1 cup chopped onion
  • 1/2 cup finely chopped carrot
  • 1 clove garlic, finely minced
  • 1 cup cooked quinoa
  • 1 14 oz. can diced tomatoes
  • dash of salt and pepper
  • 2 Tbsp finely chopped fresh basil
  • 1/2 cup grated fresh parmesan cheese

Preparation:

1. Preheat the oven to 350°F.

2. Slice the green bell peppers in half vertically, and remove the pulp and seeds from the inside. Bring a large pot of salted water to a boil, and add the bell peppers. Boil for 5 minutes, then remove the peppers from the water, and set aside.

3. Heat a large skillet over medium-high heat, and add the hamburger. Break up the hamburger with a fork, and cook until the hamburger is no longer pink. Remove the hamburger, and set aside. Add the onion, carrot, and garlic to the pan, and cook 4-5 minutes, until vegetables are tender. Return the hamburger to the pan, and add the cooked quinoa, tomatoes, salt, and pepper. Continue cooking for 3-4 minutes, until heated through. Remove from the heat, and add the fresh basil.

4. Place the green pepper halves on a baking dish, and fill each cavity with about 3/4 cup of the quinoa mixture. Bake for 15 minutes.

5. Set the oven to the broil setting. Sprinkle the parmesan cheese evenly over the stuffed peppers, and broil for 2 minutes, until lightly browned.

Serves 4

Per Serving Calories 213

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4 thoughts on “Eat– for Good Health

  1. Reba Studebaker

    Kathleen, as you know I eat quinoa all the time. I’m hooked for the taste and nutritional content– the protein in quinoa is of particular interest for me.

  2. Mary Alice Tallmadge

    Thx for the reminder, I need to cook it more often. Quinoa may just be the perfect food for vegetarians because it is one of the few non-meat foods that provide all eight of the essential amino acids that our bodies need to repair themselves. Unlike grains, quinoa is a great source of lysine which plays a critical role in cellular repair.

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