• 70°

Stuffed, and still feeling good about it

These stuffed peppers have a homey, old-world appeal but with a healthful update that makes them an even better fit on today’s table.

They are built on the same tried-and-true foundation of sweet bell peppers stuffed with a mixture of seasoned meat and grains, baked in a tomato-y sauce. But they have more color, nutrition and fresher flavor because brightly hued (more vitamin C-rich) red, yellow and/or orange peppers are used instead of green, and generous helpings of chopped spinach and fresh herbs enliven the stuffing.

Also, rather than ground beef and white rice, like my grandma used, these stuffed peppers are made with leaner ground turkey and more-nutrient-packed quinoa. To get the peppers to the right relaxed softness without overcooking the filling, you give them a head start in the baking dish and then let them cool as you prepare the rest of the ingredients. The result is a complete family-friendly meal that my grandma would definitely approve of.


Turkey-and-Quinoa-Stuffed Peppers

4 to 6 servings

It’s helpful to have an instant-read thermometer.

Make ahead: Assembled, unbaked peppers can be covered and refrigerated up to 2 days in advance.

From nutritionist and cookbook author Ellie Krieger.

4 medium bell peppers (red, yellow, orange or a mix) (about 6 ounces each)

One 14.5-ounce can diced, no-salt-added tomatoes, strained, juices reserved

One 10-ounce package frozen chopped spinach, defrosted, with excess moisture squeezed out

1/2 cup minced onion (from 1/2 medium onion)

3/4 cup cooked quinoa (from 1/4 cup uncooked)

1 large egg, lightly beaten

2 Tbsp. chopped flat-leaf parsley leaves, plus more for garnish

2 tsp. chopped fresh thyme leaves (may substitute 3/4 teaspoon dried thyme)

3/4 tsp. sea salt

1/2 tsp. freshly ground black pepper

1 pound ground turkey (92 or 93 percent lean)

One 15-ounce can no-salt-added tomato sauce

Preheat the oven to 350 degrees.

Cut the peppers in half lengthwise and remove their cores and ribs. Place them cut side up into a 9-by-13-inch baking dish. Cover the dish with aluminum foil; bake for 20 minutes, until the peppers are slightly softened, then remove from the oven, uncover and let cool slightly.

Meanwhile, combine the tomatoes, spinach, onion, quinoa, egg, the 2 tablespoons of parsley, the thyme, 1/2 teaspoon of the salt and 1/4 teaspoon of the pepper in a mixing bowl until incorporated. Add the turkey and mix with your hands until just combined.

Stir together the reserved juice from the tomatoes, the tomato sauce, the remaining 1/4 teaspoon of salt and the remaining 1/4 teaspoon of pepper in a medium bowl to form a thick sauce.

Fill the pepper halves with the turkey-quinoa mixture, then spoon some of the tomato sauce mixture over the peppers; pour the rest on the bottom of the dish. Cover tightly with aluminum foil and bake for 30 minutes, then uncover and bake for 25 to 35 minutes, until the filling reaches an internal temperature of 165 degrees on an instant-read thermometer.

Serve with some of the sauce (from the baking dish) spooned on top. Garnish with a little extra parsley.

Nutrition — Per serving (based on 6, using 93 percent lean turkey): 240 calories, 20 g protein, 24 g carbohydrates, 8 g fat, 2 g saturated fat, 85 mg cholesterol, 450 mg sodium, 6 g dietary fiber, 9 g sugar


Krieger blogs and offers a weekly newsletter at www.elliekrieger.com.

Ellie Krieger is a registered dietitian, nutritionist and author and hosts public television’s “Ellie’s Real Good Food.” Her most recent cookbook is “You Have It Made: Delicious, Healthy, Do-Ahead Meals.”

About Post Lifestyles

Visit us on Facebook: https://www.facebook.com/SalPostLifestyle/ and Twitter @postlifestlyes for more content

email author More by Post



Catawba College hosts three in-person commencement ceremonies


With high case loads causing numerous staff departures, Child Protective Services seeks more positions


Livingstone College graduates celebrate ‘crossing the finish line’ during commencement celebration


Rowan sees 4 new COVID-19 deaths as mask mandate lifted, vaccines administered continue decline


Spencer is latest town updating its development ordinance


Salisbury native Kristy Woodson Harvey makes NY Times bestseller list


Board of Commissioners will convene for third time in May


Biz Roundup: Salisbury, Kannapolis among recipients of Region of Excellence Awards


Cheerleading team competes at Disney


Salisbury High to celebrate football, swimming champions with parade

High School

High school girls soccer: Isley, Webb lead all-county team


Spencer awarded $10,000 to develop trails at Stanback Forest


‘Tails and Tales’ coming to library this summer


Public Records: March Deeds


Salisbury Symphony’s ‘Return to the Concert Hall’ available May 24-31


Salisbury teen becomes one of first in age group to receive COVID-19 vaccine


Local farm and creamery poised to add goat yoga, artisan goat cheese to offerings


Pandemic’s impact, uncertainty of transit funding prompt request to eliminate Rowan Express service


New Waterworks’ exhibit opens June 1

High School

High school football: Walsh accepts the South football challenge


Price of Freedom Museum gets donated landscape project


Rowan Museum will have Upscale Yard Sale Saturday


Seventh dragon boat festival set for July 24; deadline for sponsorships is May 28


‘Shocking and horrifying’: Israel destroys AP office in Gaza