Stuffed Pepper Casserole

Stuffed Pepper Casserole

Description:

Stuffed Pepper Casserole is a delicious and hearty one-pan meal that brings all the flavors of traditional stuffed peppers in an easy-to-make, comforting casserole. This dish combines tender bell peppers, ground meat, rice, and a rich tomato sauce, all topped with melted cheese. It’s a perfect weeknight dinner that’s both satisfying and nutritious.

Ingredients:

• 1 pound ground beef or turkey (for a leaner option)
• 1 medium onion, chopped
• 3 bell peppers (any color), diced
• 3 cloves garlic, minced
• 1 can (15 oz) diced tomatoes, undrained
• 1 can (15 oz) tomato sauce
• 1 cup uncooked white or brown rice
• 2 cups beef or chicken broth
• 1 teaspoon Italian seasoning
• 1 teaspoon paprika
• Salt and pepper, to taste
• 1½ cups shredded mozzarella or cheddar cheese
• Fresh parsley, chopped (optional, for garnish)

Instructions:

1. Preheat Oven: Preheat your oven to 375°F (190°C).
2. Cook the Meat and Veggies: In a large oven-safe skillet or casserole dish, cook the ground beef or turkey over medium heat until browned. Drain any excess fat. Add onions, bell peppers, and garlic. Sauté until softened.
3. Combine Ingredients: Stir in diced tomatoes (with juices), tomato sauce, uncooked rice, broth, Italian seasoning, paprika, salt, and pepper. Mix well.
4. Simmer: Bring the mixture to a simmer. Cover and let it cook for about 10 minutes, allowing the flavors to meld.
5. Bake: Transfer the skillet (or use a casserole dish) to the preheated oven. Bake, covered, for 25-30 minutes until the rice is tender.
6. Add Cheese: Remove the cover, sprinkle with shredded cheese, and bake for an additional 5-10 minutes, until the cheese is melted and bubbly.
7. Serve: Let it cool slightly before serving. Garnish with fresh parsley, if desired.

Tips:

• Rice Options: Brown rice can be used for a healthier option, but adjust the cooking time as it takes longer to cook than white rice.
• Vegetarian Version: Substitute ground meat with plant-based crumbles or extra vegetables like zucchini or mushrooms.
• Make Ahead: This casserole can be assembled in advance and baked later. It also freezes well for up to 3 months.
• Spice it Up: Add red pepper flakes or use spicy Italian sausage for extra heat.

Servings:

This recipe serves about 6 people. Perfect for a family dinner or for meal prepping.

Nutritional Information (per serving):

• Calories: ~350
• Protein: 20g
• Carbohydrates: 35g
• Fat: 15g
• Fiber: 4g
• Sodium: 650mg
• Calcium: 150mg

(Note: Nutritional values are approximate and can vary depending on ingredient brands and portions.)

Benefits:

• High in Protein: Thanks to the meat and cheese, supporting muscle growth and repair.
• Rich in Vitamins: Bell peppers are packed with Vitamin C and antioxidants.
• Balanced Meal: Contains a good balance of protein, carbs, and fats for sustained energy.
• Gluten-Free Option: Use gluten-free broth and ensure all other ingredients are certified gluten-free.

Q&A:

Q: Can I use quinoa instead of rice?
A: Absolutely! Quinoa is a great alternative and cooks faster. Adjust the broth amount slightly since quinoa absorbs less liquid.

Q: How can I make it spicier?
A: Add cayenne pepper, chili powder, or diced jalapeños to the mix.

Q: Can I use cauliflower rice for a low-carb version?
A: Yes! Reduce the broth since cauliflower rice doesn’t absorb as much liquid. Add it during the last 10 minutes of baking to prevent sogginess.

Q: Can this be made in a slow cooker?
A: Yes, brown the meat and sauté the veggies first, then transfer everything to a slow cooker and cook on low for 4-5 hours or high for 2-3 hours.

Q: How do I store leftovers?
A: Store in an airtight container in the fridge for up to 4 days or freeze for up to 3 months.

Enjoy this hearty Stuffed Pepper Casserole with its vibrant flavors and comforting warmth! It’s an easy, delicious, and nutritious meal perfect for any day of the week.