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Level
very easy
Prep Time
15 mins
Total Time
45 mins
Serves
4

Ingredients

1
each small onion and clove garlic, finely chopped
0
1 tsp
chili powder
5 mL
1/2 tsp
each ground cumin, salt and pepper
2 mL
1/2 lb
ground turkey
250 g
1 cup
canned diced tomatoes with juices
250 mL
4
yellow, orange or red peppers, halved lengthwise and seeded
0
2 cups
prepared instant long grain brown rice
500 mL
1 can
low salt whole kernel corn, drained
341 mL
1
omega-3 egg, beaten
0
2 tbsp
finely chopped cilantro or parsley
30 mL
1/4 cup
fat-free sour cream
60 mL
4 cups
baby spinach
1 L
2 tbsp
ranch dressing
30 mL

Method

Step 1
Preheat oven to 350°F (180°C). Spray a medium, nonstick skillet with nonstick cooking spray and place over medium-low heat. Add onion, garlic, chili powder, cumin, salt and pepper. Cook, partially covered and stirring often, until very soft, about 7 min. Increase heat to medium. Crumble in turkey and brown well. Drain off any fat. Add tomatoes and simmer until juices evaporate, 7 to 10 min.
Step 2
Meanwhile, blanch peppers in a large pot of boiling water for 2 min. Drain well. Place cut-side up on a rimmed baking sheet.
Step 3
Combine hot meat mixture with rice and corn. Stir in egg and cilantro. Divide mixture evenly between pepper halves, mounding as needed. Bake until peppers are softened, 10 to 15 min. Garnish with fat-free sour cream. Serve with spinach tossed with dressing.

Characteristics

Dinner Kid-Friendly Potluck

Nutritional Facts Per Serving

Nutrition Description:
1/4 of the recipe
Calories:
370
Fat:
9 g
Saturated Fat:
2 g
Carbs:
54 g
Fibre:
6 g
Cholesterol:
95 mg
Protein:
20 g
Sodium:
680 mg
Potassium:
680