Thursday, June 6, 2013

Quinoa Stuffed Bell Peppers


My daughter Brittany has been our chief chef for the last year while they have lived with us. I must admit I skipped happily out of the kitchen:) This is one of the new healthy recipes she tried and it is delicious! Yes, we should have left off the cheese...we haven't quite reached that level of healthy desire yet:) 


Quinoa Stuffed Bell Peppers 


The texture, taste, and health benefits make Quinoa (kin-wah) the perfect grain to replace rice with. 

 Nutritional Value:
   -Protein content of 12-18%
   -Contains nine essential amino acids making it a complete protein source
   -Good source of dietary fiber
   -Gluten-Free
   -Good quantities of calcium, phosphorus, and iron



 How to Cook:
        -Soak the uncooked grain for a minimum of 15 min to 1 hour. 
        -Rinse for 2-3 min in a fine colander.  
        -Use less water than you would to cook rice, 1:1.75 ratio.
        -Bring to a simmer on the stove, cover, and cook for 25-35 min.
        -Remove from heat and let sit covered for an additional 5 min.
        -Fluff & serve. (Can be added to stir fry, chicken n' rice, etc.)
(Cooking on low heat, for longer, and using less liquid makes fluffy, not gummy, quinoa.) 


Quinoa Stuffed Bell Peppers

Quinoa Recipe Ingredients:
     -5 bell peppers, cleaned & halved 
     -Course salt
     -1 pound ground beef
     -1 medium onion, chopped
     -2 tsp. minced garlic
     -1 pkg. taco seasoning
     -1 can black beans, rinsed & drained
     -1 can whole kernel corn, drained
     -1 can Rotel (diced tomatoes and green chiles), drained
     -1 1/2- 2 cups quinoa, cooked (amount based on preference)
     -Cheese, shredded 
  
Instructions:
    -Place halved bell peppers face down on a baking sheet & sprinkle with course salt.
    -Roast bell peppers at 450 degrees for 10-15 min until browned & bubbled (rotating once).
    -Cook ground beef, onion, and garlic in a large skillet til' browned.
    -Add taco seasoning to browned beef according to package directions.
    -Add black beans, corn, Rotel, and quinoa to skillet.
    -Fill each bell pepper with meat mixture and bake at 350 degrees for 15 min.
    -Top with cheese and cook for an additional 5-10 min or until cheese is melted.

Let me know what you think of Quinoa?!

Enjoy,                         
Team Tolman        

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