Simple Unstuffed Pepper Casserole
I love this unstuffed pepper casserole. It's a quick and easy dump-and-bake casserole to help starting school a bit easier. Using tricks like buying prechopped onions and peppers saves so much time, and while it may cost a bit more, it sure costs less than eating out and it’s sooooo much better for you!
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Ingredients
lean ground turkey1lb- bell peppers roughly diced2cups
- diced onions1/2cup
- diced tomatoes1can
- rice1 1/2cup
- broth1 1/2cup
- salt1 1/2tsp
- pepper1tsp
- garlic powder1tsp
- cumin1/2tsp
- sugar1pinch
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Nutrition (per serving)
Calories
232.6kcal (11.63%)
Protein
21.7g (43.4%)
Carbs
24.6g (8.93%)
Sugars
3.0g (6.08%)
Healthy Fat
4.3g
Unhealthy Fat
2.0g
% Daily Value based on a 2000 calorie diet
How to make Simple Unstuffed Pepper Casserole
- Step 1
Preheat oven to 400°.
- Step 2
Heat a large skillet to medium-high heat with a little oil. Cook ground meat, breaking into smaller pieces until cooked through.
- Step 3
Add diced peppers, onions, tomatoes with juices, and ground meat to a large baking dish. Mix everything together. Add sugar if using.
- Step 4
Stir in rice and broth and mix again. Season with salt, pepper, garlic, and cumin, and mix one last time.
- Step 5
Cover and bake for 12 to 15 minutes. Remove from oven and mix again, ensuring any pieces of dried rice are coated with liquid.
- Step 6
Bake an additional 10 minutes and serve.
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Nutrition (per serving)
Nutrition (per serving)
Calories
232.6kcal (11.63%)
Protein
21.7g (43.4%)
Carbs
24.6g (8.93%)
Sugars
3.0g (6.08%)
Healthy Fat
4.3g
Unhealthy Fat
2.0g
% Daily Value based on a 2000 calorie diet
Tips & Tricks
Using prechopped onions and peppers can save time and make preparation easier.
Adding a pinch of sugar is optional but can enhance the flavor of the dish.
FAQS
Can I use ground beef instead of ground turkey?
Yes, ground beef can be used as a substitute for ground turkey in this recipe.
Can I use brown rice instead of white rice?
Yes, you can use brown rice, but you may need to adjust the cooking time as brown rice takes longer to cook.
Can I freeze this casserole?
Yes, this casserole can be frozen after cooking. Allow it to cool completely, then store it in an airtight container in the freezer.
What type of broth should I use?
You can use chicken, vegetable, or beef broth depending on your preference.
Can I add cheese to this casserole?
Yes, shredded cheese can be added on top during the last few minutes of baking for extra flavor.
Whitney Hegedus MS RD LDN
(@adietitiansdinner)
I'm a dietitian and busy mom of two make quick, easy and healthy recipes to get dinner on the table quickly using the cleanest convenience foods I can find from you everyday grocery stores to make cooking dinner approachable and fun!
...Marnirni-apinthi Building, Lot Fourteen,
North Terrace, Adelaide, South Australia, 5000
Australia