Home Made Stuffed Pepper Casserole

The W-W Stuffed Pepper Casserole is a nutritious and flavorful dish designed for those following the
W-W program. This recipe features lean ground turkey or chicken, providing a protein-rich base. The inclusion of colorful bell peppers, onions, and garlic not only enhances the casserole’s taste but also contributes to its nutritional value. The use of brown rice or cauliflower rice adds a wholesome element, catering to different dietary preferences.

The tomato-based sauce, seasoned with oregano and basil, infuses the casserole with robust flavors. This dish is thoughtfully crafted to strike a balance between taste and health, with the option to add salt for those who prefer a slightly bolder flavor. The reduced-fat shredded cheese topping adds a satisfying, melty finish without compromising on W-W SmartPoints values.

The preparation is straightforward, involving a stovetop cooking process followed by baking in the oven. This casserole offers a convenient and enjoyable way to stay within the guidelines of the W-W program, making it a practical choice for individuals seeking a tasty, low-point meal. The flexibility of the recipe allows for adjustments to suit specific dietary needs while ensuring a satisfying and guilt-free dining experience.

Home Made Stuffed Pepper Casserole

Ingredients:

• 1 lb lean ground turkey or chicken
• 1 cup cooked brown rice (or cauliflower rice for a lower-carb option)
• 1 onion, diced
• 2 bell peppers, diced (use a mix of colors)
• 2 cloves garlic, minced
• 1 can (14 oz) diced tomatoes, undrained
• 1 can (8 oz) tomato sauce
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1/2 teaspoon salt (optional)
• 1/4 teaspoon black pepper
• 1 cup reduced-fat shredded cheese (cheddar or a blend)

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a large skillet, cook the ground turkey or chicken over medium heat until browned. Drain any excess fat.
3. Add diced onions, bell peppers, and garlic to the skillet. Cook until vegetables are softened.
4. Stir in the diced tomatoes (with their juice), tomato sauce, oregano, basil, salt (if using), and black pepper. Simmer for about 5-7 minutes, allowing the flavors to meld.
5. In a 9×13 inch baking dish, spread the cooked rice evenly.
6. Pour the turkey or chicken and vegetable mixture over the rice, spreading it out evenly.
7. Sprinkle the shredded cheese over the top.
8. Bake in the preheated oven for 25-30 minutes, or until the cheese is melted and bubbly.
9. Allow the casserole to cool for a few minutes before serving.
10. Serve and enjoy your delicious W-W Stuffed Pepper Casserole!

Per Serving (Approximate values for a standard serving):

• Calories: Around 300-400 calories per serving (varies based on ingredients and portion size).
• Protein: Approximately 20-25 grams, depending on the amount of lean ground turkey or chicken used.
• Carbohydrates: Roughly 30-40 grams, with variations based on rice choice (brown rice or cauliflower rice) and vegetable content.
• Fat: About 10-15 grams, considering the use of lean ground meat and reduced-fat cheese.