Cooking with Tammy Kelly: Bell peppers, a rainbow of color
Bell peppers are in season from July through September and are plentiful at local farmers markets and roadside stands. Bell peppers make a delicious addition to summer salads, pizzas and pasta dishes. They are available in a variety of colors, with green, yellow, red and orange among the most popular.
Rarely a week goes by that I do not have peppers on my grocery list. They also pack a big nutritional punch and are a good source of vitamins and fiber.
One cup of green bell pepper has only 30 calories, 7 grams of carbohydrates and 3 grams of fiber. Bell peppers contain vitamin C, vitamin K, potassium and vitamin B6. These nutrients are important for immune health, collagen production and protection against oxidative stress.
Red bell peppers contain approximately twice as much vitamin C as green peppers, so consider using both.
There are many ways to incorporate bell peppers into everyday meals:
Grill peppers on skewers or kabobs.
Dip raw bell peppers in hummus, dressing or other dips.
Toss diced peppers into scrambled eggs and other dishes.
Stuff peppers with beans, rice or cooked meat.
Bell pepper enchiladas
Ingredients
1 pound ground turkey, beef or pork
4 very large bell peppers, any color
1 can black beans, drained and rinsed
1 can diced tomatoes, drained
¼ cup chicken stock
¼ cup salsa
4 tablespoons shredded mozzarella cheese
1 tablespoon extra-virgin olive oil
2 teaspoons chili powder
2 teaspoons cumin
1 teaspoon onion powder
1 teaspoon garlic powder
½ to 1 teaspoon salt
Instructions
Preheat the oven to 350 degrees.
Begin browning the meat. While the meat is cooking, hollow out the bell peppers.
Place the peppers in an 8-by-8-inch baking dish and bake for 15 to 20 minutes.
Brown the meat in 1 tablespoon of olive oil. Add the black beans, tomatoes, seasonings and chicken stock. Cook for about three minutes.
When the peppers have finished their first bake, divide the meat mixture among them.
Pour the salsa over and around the bell peppers. Divide the shredded mozzarella cheese evenly among the peppers.
Cover the baking dish with aluminum foil and bake for 30 to 40 minutes.
Remove the foil and broil until the cheese develops browned edges.
Toppings are optional, but avocado and cilantro make great additions.
Unstuffed bell pepper casserole with ground beef
Ingredients
1 pound ground beef
2 cloves garlic, minced
1 small onion, chopped
2 large green bell peppers, chopped
1 14.5-ounce can diced tomatoes
1 8-ounce can tomato sauce
½ cup beef broth
½ cup uncooked long-grain rice
1 tablespoon Worcestershire sauce
½ teaspoon salt
¼ teaspoon pepper
1 cup shredded mozzarella cheese
Instructions
Preheat the oven to 350 degrees.
In a skillet, add the ground beef, minced garlic and onion. Cook until the beef is browned, about 10 minutes.
Transfer the beef mixture to an 11-by-8-inch baking dish.
Add the chopped green peppers, diced tomatoes, tomato sauce, beef broth, uncooked rice, Worcestershire sauce, salt and pepper. Mix until the ingredients are fully combined.
Cover with aluminum foil and bake for 75 minutes, or until the rice is tender and no longer crunchy.
Remove the casserole from the oven, sprinkle the mozzarella cheese on top and bake for another 10 minutes.
Serves four.
Rainbow bell pepper salad
For the salad
4 multicolored bell peppers, thinly sliced into approximately ¼-inch-wide strips, about 4 cups
½ small red onion, very thinly sliced, about ½ cup
For the dressing
⅓ cup extra-virgin olive oil
1 tablespoon Dijon mustard
¼ cup freshly squeezed lemon juice
2 garlic cloves, minced
½ teaspoon kosher salt
1 teaspoon dried oregano
¼ teaspoon crushed red pepper flakes
¼ teaspoon freshly ground black pepper
Instructions
Place the bell peppers and onion in a large mixing bowl.
Combine the olive oil, mustard, lemon juice, garlic, salt, oregano, red pepper flakes and black pepper in a jar. Cover tightly and shake well.
Pour the dressing over the vegetables and toss well. Cover the bowl with a lid or plastic wrap and refrigerate until ready to serve.
Serves six. Each serving contains approximately 133 calories, 6 grams of carbohydrates, 1 gram of protein, 12 grams of fat and 2 grams of fiber.
Asian pepper salad
For the salad
1 cucumber, shredded and peeled if desired
1 green bell pepper, shredded
1 red bell pepper, shredded
1 bunch cilantro, finely chopped
For the dressing
2 tablespoons soy sauce
2 tablespoons lemon juice
1 teaspoon sugar
3 tablespoons sesame oil
Instructions
To make the salad, mix the cucumber, bell peppers and cilantro in a salad bowl.
To make the dressing, whisk together the sesame oil, soy sauce, sugar and lemon juice.
Pour the dressing over the salad and mix well.
Serves four. Each serving contains approximately 242 calories, 11 grams of carbohydrates, 3 grams of protein and 22 grams of fat.
Buffalo chicken stuffed peppers
Ingredients
12 mini sweet bell peppers
8 ounces cream cheese, softened
2 cups shredded cooked chicken
½ cup Buffalo sauce, such as Frank’s RedHot
1 cup shredded cheddar cheese, divided
1 teaspoon garlic powder
Nonstick cooking spray
Instructions
Preheat the oven to 400 degrees.
Cut the peppers in half from top to bottom. Remove the seeds and ribs.
Using a hand mixer, combine the cream cheese, chicken, Buffalo sauce, ½ cup of shredded cheese and garlic powder in a medium bowl.
Spray a 9-by-13-inch baking dish with nonstick cooking spray. Place the peppers in the dish with the cut sides facing up.
Evenly divide the chicken mixture among the peppers.
Cover the dish with aluminum foil and bake for 20 minutes.
Remove the dish from the oven and discard the foil. Top the peppers with the remaining shredded cheese and bake for another five minutes, or until the cheese has melted.
Yields 24 pepper halves. Each serving contains approximately 109 calories, 4 grams of carbohydrates, 6 grams of protein, 7 grams of fat and 1 gram of fiber.
Sausage-stuffed sweet mini peppers
Ingredients
1 pound sweet mini peppers
8 ounces pork sausage
2 garlic cloves, minced
¼ teaspoon crushed red pepper flakes
4 ounces cream cheese, softened
Black pepper, to taste
1 tablespoon freshly sliced chives
Shredded Parmesan cheese
Instructions
Preheat the oven to 350 degrees.
Cut the peppers in half lengthwise, leaving the stems attached. Remove the seeds and membranes.
Cook the sausage in a pan for one to two minutes, breaking it into small crumbles. Add the garlic and crushed red pepper flakes. Continue cooking until the sausage is completely cooked.
Add the sausage mixture to the softened cream cheese in a medium bowl. Add black pepper and chives, then mix thoroughly.
Spoon the sausage mixture into the pepper halves. Sprinkle the tops with Parmesan cheese and bake for 10 to 12 minutes.
