Here’s a high-protein recipe for Turkey and Quinoa Stuffed Peppers, a hearty, wholesome meal that combines lean ground turkey and protein-rich quinoa with the vibrant flavours of bell peppers. This dish is perfect for meal prep, family dinners, or a filling, nutritious lunch. It’s simple to make, packed with protein and nutrients, and offers a delicious balance of textures and flavours.
Why Turkey and Quinoa Stuffed Peppers?
Stuffed peppers are a versatile, nutritious meal that can easily be adapted to fit various dietary preferences. By using turkey and quinoa as the main ingredients, you create a meal that’s not only high in protein but also full of fibre and essential nutrients. Ground turkey is a lean source of protein that pairs perfectly with fluffy quinoa, while the bell peppers provide a burst of sweetness and a colourful presentation.
Key Benefits of This Dish
- High in Protein: Lean turkey and quinoa are both excellent sources of protein, supporting muscle recovery and keeping you full longer.
- Rich in Fibre: Quinoa and bell peppers are high in fibre, promoting healthy digestion and stabilising blood sugar levels.
- Loaded with Vitamins: Bell peppers are rich in vitamins A and C, while quinoa provides magnesium, iron, and antioxidants.
- Low in Fat: Using lean ground turkey keeps the fat content low, making this dish a healthier option for those watching their fat intake.
Tips for Customising Your Turkey and Quinoa Stuffed Peppers
- Add More Vegetables: You can add extra veggies to the filling, such as diced zucchini, mushrooms, or spinach, for even more nutrition and texture.
- Switch the Protein: If you prefer, you can use ground chicken, beef, or a plant-based alternative in place of the turkey.
- Make It Vegan: For a vegan version, swap the turkey with black beans or lentils and use a dairy-free cheese option.
- Spice It Up: Add some diced jalapeños or a dash of hot sauce to the filling if you like a bit of heat.
Serving Suggestions
- Serve these Turkey and Quinoa Stuffed Peppers with a fresh side salad or roasted vegetables for a complete meal.
- You can also serve them with a side of guacamole or salsa for a Mexican-inspired twist.
- Leftovers reheat beautifully, making them a great option for meal prep. Store them in the fridge and enjoy them throughout the week.
Why This Dish is Perfect for Your Diet
- High-Protein: This dish provides a significant amount of protein, making it perfect for those looking to support muscle growth or maintain a balanced diet.
- Low-Fat and Low-Calorie: Lean ground turkey keeps the fat content low, while quinoa adds bulk and nutrition without extra calories.
- Versatile and Customisable: You can easily adjust the ingredients to fit your dietary needs or preferences, making it suitable for a variety of eating plans, including gluten-free or low-carb diets.
Nutritional Content (Per Stuffed Pepper)
- Calories: 250–300 kcal
- Protein: 25–30 g
- Carbohydrates: 20–25 g
- Sugars: 6–8 g
- Fibre: 5–7 g
- Fat: 8–10 g
- Saturated Fat: 2–3 g
- Sodium: 400–500 mg
- Vitamins and Minerals: High in vitamin C, iron, and potassium.
Ingredients
- 4 large bell peppers (any colour) 🫑
- 450g lean ground turkey 🦃
- 1 cup cooked quinoa 🍚
- 1 small onion, diced 🧅
- 2 cloves garlic, minced 🧄
- 1 can (400g) diced tomatoes 🍅
- 1 teaspoon cumin 🌿
- 1 teaspoon smoked paprika 🌶️
- 1/2 teaspoon oregano 🌿
- Salt and pepper to taste 🧂
- 1/2 cup shredded cheese (optional, for topping) 🧀
- Fresh cilantro or parsley, for garnish 🌿
- Olive oil 🫒
Instructions
- Preheat the Oven: Preheat your oven to 180°C (350°F). While the oven heats up, prepare the bell peppers by cutting off the tops and removing the seeds and membranes. Set them aside.
- Cook the Quinoa: If you haven’t already cooked the quinoa, prepare it according to the package instructions. Quinoa usually takes about 15 minutes to cook, and you can use water or chicken broth for added flavour.
- Cook the Turkey: In a large skillet, heat a tablespoon of olive oil over medium heat. Add the diced onion and sauté for 2–3 minutes until softened. Stir in the garlic and cook for another minute. Add the ground turkey to the skillet, breaking it up with a spoon as it cooks. Season with cumin, smoked paprika, oregano, salt, and pepper. Cook until the turkey is browned and fully cooked through, about 6–8 minutes.
- Prepare the Filling: Once the turkey is cooked, stir in the cooked quinoa and diced tomatoes. Allow the mixture to simmer for a few minutes to let the flavours meld together. Taste and adjust the seasoning if needed.
- Stuff the Peppers: Place the prepared bell peppers in a baking dish. Carefully spoon the turkey and quinoa mixture into each pepper, packing it in gently. If you’re using cheese, sprinkle it on top of each stuffed pepper for a melty, golden finish.
- Bake the Peppers: Cover the baking dish with foil and bake in the preheated oven for 25–30 minutes, or until the peppers are tender. For a golden cheese topping, remove the foil during the last 5 minutes of baking.
- Garnish and Serve: Remove the stuffed peppers from the oven and garnish with fresh cilantro or parsley. Serve hot and enjoy this nutritious, protein-packed meal.
Unleash Your Potential: The Ultimate Guide to Fitness Through Outdoor Sports
Ditch the treadmill and embrace the outdoors! Fitness isn’t confined to the walls of a gym—it’s all around you. From running scenic trails to kayaking tranquil waters, outdoor sports offer a refreshing way to move your body, clear your mind, and stay healthy. Ready to level up your fitness game while soaking in the beauty of nature? Let’s dive in!
Beyond the Ring: MMA Training for Everyday Strength and Fitness
MMA training isn’t just for fighters in the ring—it’s a game-changer for anyone looking to build strength, endurance, and agility in everyday life. With its blend of intense cardio, functional strength moves, and dynamic drills, MMA-inspired workouts push your limits while keeping fitness exciting. Ready to train like a fighter and level up your fitness? Let’s dive in!
Essential Rugby Gear: Must-Have Equipment for Every Player
When playing rugby, the importance of quality gear can't be overstated. Whether you're a novice just starting out or an experienced player competing at a high level, having quality equipment can impact your performance, safety, and overall experience playing rugby. Why is it important? Well check out the below points:
Pedal Power: The Best Exercise Bikes to Ride in 2024
Looking to buy an exercise bike for home use? You're in the right place. In 2024, exercise bikes have evolved substantially. It doesn't matter if you're a veteran or novice; finding the right bike can transform your fitness game. In this article, we'll explore the best exercise bikes according to experts in 2024, highlighting the top-rated models that cater to various fitness levels and preferences. From high-tech features to ergonomic designs, get ready to discover the ultimate ride for your workout needs.
The Walking Pad Revolution: Best Picks for 2024
Staying active at home just got a whole lot easier in 2024, thanks to the latest walking pads. These sleek, space-saving devices are perfect for anyone looking to sneak in some steps while working, binge-watching, or just hanging out. In this blog, we're diving into the best walking pads of the year—our top picks that are not only effective but also stylish and affordable. Whether you're a fitness enthusiast or just starting out, we've got you covered with the coolest options to keep you moving in the comfort of your own space.
Running into the Future: Top Treadmills of 2024
Treadmills are a convenient way to get your miles in from the comfort of your own home. Sometimes the weather can put a damper on things, so having a treadmill at home can give you what you need on these days. However, there are so many on the market, it's hard to know where to even look. In this article, we'll list some top picks for you to give you a better idea!
Tracking Fitness: Unlock the Power of Wearable Technology for Health & Performance
If you haven't yet jumped on the fitness tracker bandwagon, chances are you know someone who has—these devices are everywhere! They can be incredibly useful tools, especially for those serious about their training. With a plethora of built-in features, they offer a wealth of information that can sometimes feel overwhelming. With so many options on the market today, choosing the right one can be a challenge. To help you navigate this sea of fitness trackers, we've compiled a list of some of the best ones available, recommended by experts in the field. Let's explore these top picks to find the perfect fit for your fitness goals!
Fit on a Budget: Mastering Your Finances for a Healthier You
Achieving your fitness goals doesn’t have to break the bank. With smart budgeting and clever hacks, you can stay active, eat well, and crush your goals—all without overspending. Let’s dive into practical tips to help you save money while building a healthier, fitter you!
Row Your Way to Fitness: Uncovering the Surprising Benefits of Rowing for Strength and Endurance
Rowing is more than just a workout—it’s a game-changer for anyone looking to boost strength, endurance, and overall fitness. Whether you’re aiming to build muscle, improve cardio health, or find a low-impact way to stay in shape, rowing has you covered. In this post, we’ll dive into why rowing deserves a place in your fitness routine and how it can help you reach your goals faster. Get ready to discover the powerful benefits of rowing!
Understanding Sciatica: Causes, Symptoms, and Effective Treatments
Sciatica isn’t just back pain—it’s that sharp, radiating pain running from your lower back down your leg, often caused by pressure on the sciatic nerve. In this blog, we’ll break down what causes it, how to treat it, and ways to prevent it, so you can take control of your back health and stay pain-free.
Why You're Not Losing Weight: Common Mistakes and How to Fix Them
Struggling to lose weight despite your best efforts? You’re not alone. It’s frustrating to put in the work and see no progress on the scale. But here’s the good news: there’s usually a reason behind it, and understanding those reasons can help you turn things around. Let’s break down what might be holding you back and how to start seeing real results.
Understanding Cardiovascular Endurance: The Key to Heart Health and Stamina
Cardiovascular endurance is more than just a buzzword in fitness—it's about keeping your heart healthy, boosting your energy, and feeling great. Whether you're running, cycling, or just enjoying a brisk walk, building cardiovascular endurance can improve your stamina and overall well-being. Let’s dive into what it is, why it matters, and how you can work it into your routine.
Add comment
Comments