High Protein Unstuffed Peppers: Easy One-Pan Meal Prep (Print Version)
Enjoy high protein unstuffed peppers, a simple one-pan meal perfect for easy weeknight dinners or healthy meal prep. Flavorful, satisfying, and quick to make.
# Recipe Info:
Prep Time: 15 Minutes minutes
Cook Time: 25 Minutes minutes
Total Time: 40 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: American
# Ingredients:
→ The Savory Base & Lean Protein
01 -
1 tbsp olive oil
02 -
1 lb lean ground turkey (93/7)
03 -
1 large yellow onion, diced
04 -
3 cloves garlic, minced
05 -
3 bell peppers (any color), chopped
→ Hearty Tomato & Grain Core
06 -
1 (15 oz) can crushed tomatoes
07 -
1 (8 oz) can tomato sauce
08 -
1/2 cup uncooked brown rice
09 -
1 cup low-sodium chicken broth
10 -
1 tbsp Worcestershire sauce
→ Flavor Boosters & Finishing Touches
11 -
1 tsp dried Italian seasoning
12 -
1/2 tsp smoked paprika
13 -
1/4 tsp red pepper flakes (optional)
14 -
Salt and black pepper to taste
15 -
1 cup shredded part-skim mozzarella cheese
16 -
1/4 cup fresh parsley, chopped, for garnish
# Instructions:
01 -
Heat 1 tbsp olive oil in a large skillet over medium-high heat. Add 1 lb lean ground turkey (93/7) and 1 large yellow onion, diced. Cook, breaking up the turkey, until browned and the onion is softened, about 5-7 minutes. Drain any excess fat.
02 -
Stir in 3 cloves garlic, minced, and 3 bell peppers (any color), chopped, into the skillet. Cook for another 3-5 minutes until the peppers start to soften slightly. This forms the flavorful base for your High Protein Unstuffed Peppers: Easy One-Pan Meal Prep.
03 -
Pour in 1 (15 oz) can crushed tomatoes and 1 (8 oz) can tomato sauce. Stir in 1 tbsp Worcestershire sauce, 1 tsp dried Italian seasoning, 1/2 tsp smoked paprika, and 1/4 tsp red pepper flakes (optional). Season with salt and black pepper to taste.
04 -
Add 1/2 cup uncooked brown rice and 1 cup low-sodium chicken broth to the skillet. Stir well to combine all ingredients. Bring the mixture to a gentle simmer over medium heat, ensuring everything is evenly distributed.
05 -
Reduce heat to low, cover the skillet, and let it simmer for 20-25 minutes, or until the brown rice is tender and most of the liquid has been absorbed. Stir occasionally to prevent sticking. This crucial step ensures a perfect High Protein Unstuffed Peppers: Easy One-Pan Meal Prep.
06 -
Remove the skillet from the heat. Stir in 1 cup shredded part-skim mozzarella cheese until it's melted and well incorporated. Let the mixture rest for a few minutes, allowing the flavors to meld beautifully for your High Protein Unstuffed Peppers: Easy One-Pan Meal Prep.
07 -
Garnish generously with 1/4 cup fresh parsley, chopped, before serving. Divide into 4 equal servings for an easy and delicious meal prep option. Enjoy your hearty and healthy meal!
# Notes:
01 -
Substitution Tip: Lean ground beef or chicken can be used in place of ground turkey. For a vegetarian option, try using cooked lentils or a plant-based ground substitute.
02 -
Meal Prep Advice: This dish reheats beautifully! Portion into individual containers for quick, healthy lunches or dinners throughout the week, storing in the refrigerator for up to 4 days.
03 -
Spice Level Adjustment: Adjust the amount of red pepper flakes to your preference. For more heat, add a pinch more; for less, omit them entirely.
04 -
Serving Suggestion: Serve this High Protein Unstuffed Peppers: Easy One-Pan Meal Prep with a simple side salad or a slice of whole-wheat bread for a complete and satisfying meal.
# Tools You'll Need:
01 -
Large skillet or Dutch oven
02 -
Cutting board
03 -
Knife
04 -
Measuring cups
05 -
Measuring spoons
# Nutrition Facts (Per Serving):
Calories: 506 kcal
Total Fat: 21 g
Total Carbohydrate: 41 g
Protein: 38 g