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Spiralized Zucchini, Quinoa and Turkey Sausage Stuffed Peppers
Choose firm, glossy bell peppers that are wide a the top and at the base so the peppers will easily stand on their own when stuffed with the spiralized zucchini, quinoa and ground turkey mixture.
Prep Time
10 mins
Cook Time
10 mins
Total Time
45 mins
Servings: 6 makes 6 peppers
Calories: 382 kcal
Course:
Main Course
Cuisine:
Mediterranean
Ingredients
- 6 bell peppers of assorted colors
- Kosher salt and freshly ground black pepper
- 2 medium zucchini , spiralized or diced, about 4 cups
- 2 tablespoons olive oil divided
- 1 pound ground turkey
- 4 cloves garlic , minced or pressed
- ½ teaspoon dried fennel seed , crushed
- ⅛ teaspoon crushed red pepper flakes
- 1 cup chopped yellow onion
- 1 cup crushed tomatoes or tomato sauce
- 4 cups cooked quinoa
- ½ cup grated Parmesan cheese plus more for garnish
- ¼ cup chopped fresh basil
Instructions
- Preheat the oven to 375°F.
- Remove the stems and core the bell peppers, removing all of the seeds, then rinse. Lightly sprinkle the inside of the peppers with kosher salt and place in a microwave safe dish with ¼ cup water. Microwave for 5 to 7 minutes or until they start to soften. Remove and set aside.
- Spiralize or dice the zucchini. Heat 1 tablespoons of the olive oil in a large skillet over medium high heat. Add the zucchini and season with a sprinkle of kosher salt. Toss the zucchini and cook until it just begins to soften, about 2 minutes, then transfer to a bowl and set aside.
- In the same pan, heat the rest of the olive oil until hot then add the ground turkey, pressed garlic, fennel seeds, crushed red pepper flakes and season with kosher salt and freshly ground black pepper. Cook for about 5 minutes or until cooked almost through, stirring often. Add the onion and continue to cook until the onion softens. Stir in the crushed tomatoes and cook for another minute. Remove from the heat and stir in the quinoa and zucchini. Toss with the Parmesan cheese and the fresh basil and season to taste.
- Transfer the peppers to a 3 quart baking dish and fill them with the sausage and quinoa mixture. Sprinkle the tops with more Parmesan cheese if desired, and bake for 20 minutes or until peppers are tender and cheese is browned. Serve hot.
Cup of Yum
Nutrition Information
Calories
382kcal
(19%)
Carbohydrates
42g
(14%)
Protein
29g
(58%)
Fat
11g
(17%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
3g
Monounsaturated Fat
5g
Trans Fat
1g
Cholesterol
47mg
(16%)
Sodium
246mg
(10%)
Potassium
1036mg
(30%)
Fiber
8g
(32%)
Sugar
11g
(22%)
Vitamin A
4099IU
(82%)
Vitamin C
170mg
(189%)
Calcium
168mg
(17%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 6makes 6 peppers
Amount Per Serving
Calories 382
% Daily Value*
| Calories | 382kcal | 19% |
| Carbohydrates | 42g | 14% |
| Protein | 29g | 58% |
| Fat | 11g | 17% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 5g | 25% |
| Trans Fat | 1g | 50% |
| Cholesterol | 47mg | 16% |
| Sodium | 246mg | 10% |
| Potassium | 1036mg | 22% |
| Fiber | 8g | 32% |
| Sugar | 11g | 22% |
| Vitamin A | 4099IU | 82% |
| Vitamin C | 170mg | 189% |
| Calcium | 168mg | 17% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.