Add fiber and minerals with veggies

courtesy Mom's Dish

We know adding vegetables can provide you with additional fiber, vitamins, minerals and other healthful nutrients. Using the vegetable itself as your serving dish is a fun way to serve your meal!

Try this twist on the traditional stuffed pepper. Get creative and use your imagination!

Lisa B. Smith, RDN is a Registered Dietitian Nutritionist with the Southern Ute Shining Mountain Health and Wellness.

Mexican Stuffed Peppers


  • 4 bell peppers (any color), cut in half lengthwise, stem cut out and seeded.
  • 1 teaspoon olive oil.
  • 1 lb. ground chicken or lean turkey.
  • 1 tablespoon chili powder.
  • 1 teaspoon cumin.
  • 1 clove chopped garlic or 1 teaspoon garlic powder.
  • 1 teaspoon oregano.
  • 1 teaspoon salt.
  • 10 oz can green chili and tomatoes (or 4oz green chili and one cup diced tomatoes.)
  • 1 1/2 cups cooked brown rice.
  • 1 cup 2% shredded Mexican style cheese (Monterey Jack or cheddar, etc.)


  1. Heat oven to 350 degrees.
  2. Place peppers in pan, open side up.
  3. In a large pan, heat olive oil and cook chicken for 5 minutes, stirring to break up.
  4. Add chili powder, cumin, garlic, oregano and salt, continue until cooked through, about 5 minutes.  You can drain any fat at this point.
  5. Stir in green chili and tomatoes, simmer another 5 minutes.
  6. Add rice and toss to combine.
  7. Fill each pepper half with an even amount of mixture.
  8. Bake for 15 minutes, top with cheese and bake another 15 minutes.
  9. Top with any of the following: Salsa, Greek yogurt, fresh cilantro, avocado, green onion.

Servings 8

Nutrition per serving: 218 Calories, 11.3 g fat, 6.4 g Carbohydrates, 1.2 g fiber, 24.3 g Protein

For a vegetarian dish, use a 15 oz can of black beans instead of meat.

Ground elk, buffalo or lean ground beef works great, too!

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