30 Nov Unstuffed Pepper Bowls
Unstuffed Pepper Bowls
By: Toby Amidor
Nutrition Information
- Serves: 4 servings
- Serving size: 1 bowl
- Calories: 555
- Fat: 23g
- Saturated fat: 7g
- Carbohydrates: 52g
- Sugar: 12g
- Sodium: 551mg
- Fiber: 8g
- Protein: 35g
- Cholesterol: 82mg
Recipe type: Main
Prep time:
Cook time:
Total time:
Recipe from Up Your Veggies: Flexitarian Recipes for the Whole Family by Toby Amidor. Published by Robert Rose Books. Photo courtesy of Ashley Lima. All Rights Reserved.
Ingredients
- 1 cup (250 mL) brown basmati rice
- 2 cups (500 mL) low-sodium beef broth
- 2 tbsp (30 mL) olive oil, divided
- 1 lb (500 g) ground beef, at least 90% lean
- 1 medium onion, chopped
- 2 garlic cloves, minced
- 8 oz (250 g) button mushrooms, thinly sliced
- 1 red bell pepper, cut into 1-inch (2.5 cm) strips
- 1 green bell pepper, cut into 1-inch (2.5 cm) strips
- 1 can (14.5 oz/411 g) no-salt-added diced tomatoes (with juice)
- 1⁄2 cup (125 mL) prepared tomato sauce
- 1 tsp (5 mL) dried parsley
- 1⁄2 tsp (2 mL) dried thyme
- 1⁄2 tsp (2 mL) dried basil
- 1⁄4 tsp (1 mL) salt
- 1⁄8 tsp (0.5 mL) ground black pepper
- 1⁄2 cup (125 mL) shredded reduced-fat Cheddar cheese
Instructions
- Place the rice and beef broth in a medium saucepan; bring to a boil over high heat. Reduce the heat to medium-low, cover and simmer until the rice is tender, 35 minutes. Set aside for 10 minutes, then fluff with a fork.
- Meanwhile, in a large skillet, heat 1 tbsp (15 mL) olive oil over medium heat until shimmering. Add the beef; cook, stirring occasionally, until browned, about 8 minutes. Using a slotted spoon, transfer the meat to a clean bowl, reserving the skillet.
- In the reserved skillet, heat the remaining 1 tbsp (15 mL) olive oil over medium heat until shimmering. Add the onion and garlic; cook, stirring occasionally, until the onion is translucent, about 3 minutes. Add the mushrooms, red bell pepper and green bell pepper; cook, stirring occasionally, until the peppers have softened slightly, about 5 minutes. Add the cooked ground beef, diced tomatoes (with juice), tomato sauce, parsley, thyme, basil, salt and black pepper; stir to combine. Bring the mixture to a boil over high heat, then reduce the heat to medium-low, cover and simmer until the flavors combine, about 15 minutes.
- Into each of 4 bowls, spoon 1⁄2 cup (125 mL) cooked rice, top with 13⁄4 cups (425 mL) ground beef mixture and sprinkle with 2 tbsp (30 mL) Cheddar cheese. Serve warm.
No Comments