Turkey & Bulgur Stuffed Peppers

HomeClinics & ProgramsELLICSR KitchenTurkey & Bulgur Stuffed Peppers

Skill Level	Intermediate

Preparation Time	20 minutes	Total Time	60 minutes
Servings	5	Cost Per Serving	$2.75

1 lbs (454 g)	Extra Lean Ground Turkey
5	Medium Bell Peppers (mixture of colours)
1	Large Onion,medium dice
2 Cloves	Garlic,minced
1	Carrot,grated
1 cup	Cooked Bulgur
1/3 cup + 2 tbsp	Parsley,roughly chopped
1/4 cup + 2 tbsp	Parmesan cheese,grated
1/4 cup	Panko or Regular Breadcrumbs
1 1/2 cups	Tomato Puree
2 tbsp	Olive Oil
To Taste	Sea Salt and Freshly Ground Black Pepper

Preheat the oven to 350 degrees F.
Cut the tops off the peppers, leaving the stems intact, and remove all the seeds and membrane from inside.
Add olive oil to a large saute pan over medium high heat. Add onions, garlic and carrot and cook for about 3 minutes or until the vegetables are soft.
Add the turkey to the pan and cook, breaking up the meat with a spoon. Cook for about 10 minutes or until the turkey has browned.
Remove from heat and fold in 1/3 cup of parsley, the cooked bulgur, and ¼ cup of parmesan cheese. In a separate bowl combine the bread crumbs with 2 tbsp of parsley and 2 tbsp of parmesan. Season with a pinch of salt and pepper.
Fill the peppers with the turkey mixture and top with a couple tbsp. of the breadcrumb mixture. Put the tops of the peppers back on.
Pour the tomato puree into the bottom of a medium baking dish. Gently place the peppers in the dish. Bake for about 20 minutes or until peppers are tender when poked with a fork.

PDF link to nutrition facts table for Turkey & Bulgur Stuffed Peppers

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Getting to and maintaining a healthy body weight, eating well, being active and not smoking can reduce the risk of heart disease and stroke in women by up to 80%.
For a heart-healthy diet, focus on including vegetables and fruits, whole grains, and sources of monounsaturated fatty acids and omega-3s in your diet. Reducing total fat, saturated fat, trans fat, salt, sugar and refined carbohydrates also helps.
Turkey can be leaner than beef, but it depends on the cut. Ground turkey is often made from both light and dark meat, making it almost as high in fat as extra lean ground beef. Ask your butcher for ground turkey breast or look for turkey labeled as “extra lean” in your grocery store. Extra lean ground beef has twice the fat and three times as much saturated fat as extra lean ground turkey. Another tip to reduce fat: drain off fat when sautéing ground meat or poultry.