Coronavirus

See the latest Coronavirus Information including testing sites, visitation information, appointments and scheduling, location hours, data and more.

Roasted Red Peppers Stuffed with Kale & Rice

roasted red peppers stuffed with kale and rice

Nothing says summer quite like fresh-from-the-garden red peppers. Stuff them with kale and rice and you have a colorful menu option that not only pleases the palate, but offers benefits to your health.

Bell pepper is a great source of vitamin E, and contains more than 30 different carotenoids, including excellent amounts of beta-carotene and zeaxanthin. Both of these carotenoids provide antioxidant and anti-inflammatory health benefits, which are thought to decrease the risk for certain cancers as well as eye disease.

Select peppers that have vivid red color, tight skin, and no soft spots, blemishes of darkened areas. Before cutting, was the pepper under cold running water.

INGREDIENTS

Peppers

  • 3 medium red bell peppers
  • 1 tablespoon extra-virgin olive oil
  • ¼ teaspoon salt
  • Freshly ground pepper, to taste

Filling

  • 8 ounces kale, (6 cups lightly packed), trimmed
  • 1 tablespoon extra-virgin olive oil
  • 1 medium onion, chopped
  • ½ cup chopped red bell pepper
  • 2 cloves garlic, minced
  • ¾ cup cooked short-grain brown rice* or microwavable brown rice
  • ½ cup freshly grated Parmesan cheese
  • 1 tablespoon lemon juice
  • ¼ teaspoon salt
  • Freshly ground pepper, to taste

DIRECTIONS

  1. To prepare peppers: Preheat oven to 400°F. Halve peppers lengthwise through the stems, leaving them attached. Remove the seeds. Lightly brush the peppers outside and inside with oil; sprinkle the insides with salt and pepper. Place, cut-side down, in a 9-by-13-inch baking dish. Bake until peppers are just tender, 10 to 15 minutes. Let cool slightly. Turn cut-side up.
  2. To prepare filling: Bring 2 cups salted water to a boil in a large wide pan. Stir in kale, cover and cook until tender, 10 to 12 minutes. Drain, rinse under cold water; squeeze dry. Finely chop.
  3. Heat oil in a large nonstick skillet over medium heat. Add onion and chopped bell pepper; cook, stirring often, until onion is golden, 6 to 8 minutes. Add garlic and cook, stirring, for 30 seconds. Stir in the kale. Remove from the heat and let cool slightly. Stir in rice, parmesan and lemon juice. Season with salt and pepper. Divide the filling among the pepper halves.
  4. Add 2 tablespoons water to the baking dish. Cover the peppers with foil and bake until heated through, 15 to 20 minutes. Uncover and bake for 5 minutes more. Serve hot.

*Tips: To cook brown rice: Place 1 cup brown rice, 2½ cups water and a pinch of salt, if desired, in a medium saucepan; bring to a simmer. Cover; cook over low heat until rice is tender and most of the liquid has been absorbed, 45 to 50 minutes. Makes 3 cups.

Makes 6 servings.

Nutritional Information
Per 1 serving: Calories- 171; Total Fat- 11g (2g sat, 5g mono); Cholesterol- 6mg; Sodium- 304 mg; Carbohydrates- 15g; Protein- 5g; Fiber- 3g

About LG Health Hub

The LG Health Hub features breaking medical news and straightforward advice to help individuals of all ages make healthy choices and reach their wellness goals. The blog puts articles by trusted Lancaster General Health clinical experts, good 'n healthy recipes, videos, patient stories, and health risk assessments at your fingertips.

 

Share This Page: