Healthy & Special Diets > Recipes for Weight Management > Portion Control Recipes > Dinner Recipes for Healthy Portion Sizes

Turkey and Quinoa Stuffed Bell Peppers

A hearty and healthy dinner option for portion control. These Turkey and Quinoa Stuffed Bell Peppers are packed with lean protein, fiber-rich quinoa, and colorful vegetables. This recipe provides a balanced and satisfying meal while helping you manage your portion sizes effectively.

Prep Time
20 minutes
Cook Time
35 minutes
Servings
4
Ingredients
  • 4 Bell peppers (various colors)
  • 1 lb Ground turkey, lean
  • 1 cup Cooked quinoa
  • 1 can (14.5 oz) Diced tomatoes
  • 1/2 Onion, chopped
  • 2 cloves Garlic, minced
  • 1/2 cup Zucchini, diced
  • 1 tsp Italian seasoning
  • 1/4 tsp Salt
  • 1/4 tsp Black pepper
  • 1/4 cup Shredded mozzarella cheese (optional)

Preparation

Preheat your oven to 375°F (190°C). Cut the bell peppers in half lengthwise and remove the seeds and membranes.

Sauté Ingredients

In a large skillet, brown the ground turkey over medium heat. Drain any excess fat. Add the chopped onion and minced garlic and cook until softened, about 5 minutes. Stir in the diced zucchini and cook for another 3 minutes.

Combine Filling

Add the cooked quinoa, diced tomatoes (undrained), Italian seasoning, salt, and pepper to the skillet. Mix well to combine all ingredients thoroughly.

Stuff Peppers

Spoon the turkey and quinoa mixture into each bell pepper half, filling them evenly.

Baking Time

Place the stuffed bell peppers in a baking dish and bake for 30-35 minutes, or until the peppers are tender. If desired, sprinkle with shredded mozzarella cheese during the last 5 minutes of baking.

Serving

Let the stuffed bell peppers cool slightly before serving. Serve one bell pepper half per person for a controlled portion.

Nutrition Facts Estimated per 100g of product

Calories: Approximately 100-130 kcal
Protein: 10-15g
Carbohydrates: 10-15g
Fat: 3-5g
Fiber: 3-5g

Other Important Considerations for Nutrition

These values are estimates and can vary based on specific ingredients and portion sizes. Always use lean ground turkey to reduce fat content. Quinoa provides a good source of protein and fiber, aiding in satiety. For portion control, fill the bell peppers evenly and avoid overfilling. If you have dietary restrictions, adjust the recipe accordingly, such as using vegan ground meat substitutes and dairy-free cheese.

← Spicy Garlic Edamame Turkey and Vegetable Skillet →

FAQ

  • Can I use rice instead of quinoa?

    Yes, you can substitute cooked brown rice for quinoa. However, quinoa is higher in protein and fiber.
  • Can I add other vegetables to the filling?

    Yes, feel free to add other vegetables such as mushrooms, corn, or black beans.
  • How do I store leftovers?

    Store leftovers in an airtight container in the refrigerator for up to 3 days.