Maintaining a healthy heart can be done by eating foods that are low in salt, processed sugar, and have unsaturated fats like nuts, olive oil, fish etc. It is important to avoid saturated fats like butter, bacon, and other fatty meats. The American Heart Association has great, heart healthy recipes to guide you in the right direction. One of the recipes I found that I am eager to try are the stuffed peppers. Here is the American Heart Association’s recipe for stuffed peppers:
Serves 4 – 1 Stuffed pepper per serving
½ cup uncooked brown rice
12 ounces ground skinless turkey breast
½ medium onion, chopped
4 large bell peppers, tops sliced off, seeds and ribs discarded
1 14.5-ounce can no-salt-added diced tomatoes, drained
1 teaspoon dried Italian seasoning, crumbled
2 medium garlic cloves, minced or 1 teaspoon bottled minced garlic
¼ teaspoon crushed red pepper flakes (optional)
1 8-ounce no-salt-added tomato sauce
1 – Preheat the oven to 350° F
2 – Prepare the rice using the package directions, omitting the salt and margarine. Set aside.
3 – Meanwhile, in a large skillet, cook the turkey over medium heat for 4 minutes, or until browned, stirring to turn and break up the turkey. Stir in the onion. Cook for 3 minutes, or until the onion begins to soften, stirring occasionally.
4 – Arrange the bell peppers in a 9-inch square glass baking dish or line them up in a 9 x 5 x 3-inch loaf pan so they stand upright.
5 – In a medium bowl, stir together the turkey mixture, rice, tomatoes, Italian seasoning, garlic, and red pepper flakes. Spoon the tomato sauce over the stuffed peppers. Bake for one hour.
Nutrition AnalysisPer Serving
Calories ———– 252
Total Fat ———- 1.5g
Saturated Fat ———— 0.5g
Trans Fat ————- 0.0g
Polyunsaturated Fat ———— 0.5g
Monounsaturated Fat ———– 0.5g
Cholesterol ———- 53mg
Sodium ———— 68mg
Carbohydrates ———- 34g
Fiber ——— 6g
Sugars ————– 10g
Protein ———— 26g
American Heart Association (2018, May 29). Stuffed peppers. https://recipes.heart.org/en/recipes/stuffed-peppers
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