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Chicken-Stuffed Peppers with Feta

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Chicken-Stuffed Peppers with Feta

Belly Buddies Featured: Bell peppers, olive oil, chicken breast, almonds

Ground chicken is a lean yet moist and tasty protein source in this savory dish. Substitute it in any of your favorite recipes that feature ground beef to save on both fat and calories.

Notes

Based on the 21-Day Tummy New York Times best-selling diet plan, Liz Vaccariello teamed up again with Kate Scarlata, RD, LDN, to create the 21-Day Tummy Diet Cookbook featuring 150 new quick and easy delicious recipes to help increase and maintain weight loss and keep digestive symptoms in check.

Per serving: 239 calories, 20g protein, 12g fat (2.5 g saturated), 3g fiber, 15g carbohydrate, 469mg sodium, 65mg magnesium

If you have gluten issues: Choose gluten-free brands of tamari.

 Cooking for one: Leftovers will hold up well for a couple of days, but if it is impractical to make all of the peppers, make the whole amount of stuffing put just cut up one pepper (you will have less chopped pepper in the stuffing). Stuff and bake it. Freeze the leftover stuffing in ½ -cup portions. Use the stuffing to make more stuffed peppers later, or heat it up and have alongside an egg white omelet for a hearty breakfast.  

Ingredients

  • 4 large yellow bell peppers
  • 3 Teaspoons extra-virgin olive oil
  • ¼ Teaspoon salt
  • ½ Pound ground chicken breast
  • 1/3 Cup finely chopped almonds
  • 1 large egg
  • 2 Teaspoons reduced-sodium tamari or soy sauce
  • 1 large egg 1 tablespoon no-salt-added tomato paste (look for brands with no onions or garlic)
  • ¼ Cup reduced-fat feta cheese

Directions

Preheat the oven to 375 degrees F. Line a 9 x 13-inch baking pan with foil (for easy cleanup).

Lay the peppers on their sides. Slice off the top one-third of the peppers, just above the stem, to make little “boats” for stuffing. Finely dice enough of the sliced-off pieces to get 1 cup. (Save any remaining pieces of pepper for a snack.)

Cut out the seeds and as much of the ribs as you can to make room for the stuffing. Place the pepper boats cut side down in the pan and bake for 10 minutes to soften. Remove from the oven and flip the peppers cut side up. Leave the oven on.

Meanwhile, in a large nonstick skillet, heat 2 teaspoons of the oil over medium-high heat. Add the diced pepper and salt and cook for 2 minutes to soften. Add the remaining 1 teaspoon of oil and the chicken to the pan and cook, breaking the chicken into crumbles with a spoon, for 1 minute, or until still a little pink. Off the heat, stir in the almonds and let cool slightly.

In a small bowl, beat the egg with tamari. Beat in the tomato paste. Stir into the chicken mixture.

Divide the stuffing evenly among the peppers. Cover the pan with foil and return to the oven. Bake for 20 minutes, or until the peppers are tended are the stuffing is cooked through.

Uncover and sprinkle the peppers with the feta. Re-cover and let sit at room temperature for 5 minutes before serving.

 

 

Nutritional Facts
Servings4
Calories Per Serving294
Total Fat18g28%
Sugar1gN/A
Saturated4g21%
Cholesterol91mg30%
Protein19g39%
Carbs16g5%
Vitamin A67µg7%
Vitamin B120.5µg7.7%
Vitamin B60.7mg35.1%
Vitamin C342mg100%
Vitamin D0.5µg0.1%
Vitamin E4mg20%
Vitamin K3µg3%
Calcium114mg11%
Fiber3g13%
Folate (food)66µgN/A
Folate equivalent (total)66µg16%
Iron2mg12%
Magnesium76mg19%
Monounsaturated9gN/A
Niacin (B3)8mg40%
Phosphorus265mg38%
Polyunsaturated3gN/A
Potassium682mg19%
Riboflavin (B2)0.4mg22.2%
Sodium466mg19%
Thiamin (B1)0.1mg9%
Zinc2mg11%