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Heart Healthy Stuffed Bell Pepper Recipe

Chef Dan Catanio , On July 27, 2023


Heart Healthy Stuffed Bell Peppers Low in Sodium and Cholesterol

Heart Healthy Stuffed Pepper Recipe Description

Heart healthy meals improve cardiovascular health by limiting sodium and cholesterol. This heart healthy stuffed bell pepper recipe is chef crafted following cardiologist recommendations. It has a blend of seasoned ground meat, white rice, and no salt added tomato paste encapsulated in roasted bell pepper. This recipe is a great way to eat tasty food that still complies with a low sodium diet plan.

Each stuffed bell pepper will contain about 125mg of sodium.

Heart Healthy Stuffed Bell Pepper Recipe Ingredients

Recipe Ingredients

Heart Healthy Stuffed Pepper Recipe Ingredients.

  • White Rice 1C Cooked

  • Tomato Paste (no salt added) 2Tbsp

  • Pepper, Garlic, Oregano, Parsley 2tsp each

Low Sodium Stuffed Bell Pepper Recipe Kitchen Tools

Tools needed to make this low sodium stuffed bell pepper recipe

Kitchen tools you’ll need for this low sodium recipe.

  • Mixing Bowl

  • Measuring Cups/Spoons

  • Cutting Board

  • Food-Safe Nitrile Gloves

  • Spatula

  • Baking Sheet

Heart Healthy Pepper Recipe Step-by-Step Directions

  1. This heart healthy meal calls for cooked white rice; cook the white rice about 30 minutes in advance. Next, wash the bell peppers and peel the onion. On a clean cutting board, vertically slice each bell pepper with chef’s knife (not a serrated knife). Then remove the stems, seeds, and interior membrane. Set the halved bell peppers aside, and chop the onion into a small dice–place the diced onion in the mixing bowl. When the rice is done cooking, stir it to release steam, so that it can begin to cool.

    bell peppers sliced in half

    Slice the bell peppers in half and remove the stems, seeds, and membrane.

  2. Preheat your oven to 300º. In your mixing bowl, combine the diced onion, 16oz raw ground turkey, 1C semi-cooled cooked white rice, 3Tbsp no salt added tomato paste, and 2tsp of black pepper, granulated garlic, dried oregano, and dried parsley. Put on your food-safe nitrile gloves, and fully incorporate these filling ingredients by folding and mixing them into each other with your hands.

    mixing the bell pepper stuffing

    Mix the stuffed bell pepper stuffing.

  3. Segment the filling into 4 equal portions, rolling each into a meatball. Place 1 meatball inside each bell pepper half to create the stuffed bell peppers. Then place the stuffed peppers on your baking sheet. Remove and dispose of the nitrile gloves, wash your hands, and clean any surfaces that came in contact with the raw meat. Bake the stuffed bell peppers for 20 minutes, check and turn, and then another 20 minutes. The stuffed peppers are fully cooked when the interior temperature reaches 165º.

    filled bell peppers going into the oven

    Place the turkey filling inside the bell pepper.

  4. With oven mitts, place the baking sheet on a trivet. Using your tongs, you may plate the stuffed bell peppers, and serve. To elevate the dish, you can heat ⅓C marinara sauce, and pour overtop (this will add approximately 25mg of sodium to the entire dish).

    low calorie stuffed bell peppers plated and garnished

    Serve and enjoy this low calorie stuffed bell pepper recipe.

Heart Healthy Stuffed Bell Pepper Recipe Suggestions

This heart healthy low sodium stuffed bell pepper recipe derives its inspiration from classic Italian flavors, and pairs well with various Italian and Mediterranean dishes. Check out these 5 heart healthy recipes you can make at home. To learn more about the potential benefits of consuming a low sodium diet, refer to this handy high blood pressure guide. Staying on track with a heart healthy diet can be difficult. You can try heart healthy meals delivered direct to your doorstep if you need diet support.

Chef Dan Catanio

A Culinary Institute of America graduate from the 1990s, Chef Dan began his career as a saucier at the Waldorf Astoria in Manhattan under the Hilton Corporation. Over the years, he has held key positions such as Corporate Executive Chef Director at 5-star restaurants, country clubs, and Indian Casino Resorts.