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Nutritional Bell Pepper Recipes

This is a favorite in our home and the kids even ask me to make these on a regular basis.


1 lb (454 g) ground beef

½ Cup (225mL) uncooked long grain rice

1 Cup (250mL) water

6 peppers – any color

2 (8 ounce – 225 grams)) cans tomato sauce

1 Tbsp (15mL) Worcestershire sauce

¼ tsp (1mL) garlic powder

¼ tsp (5mL) onion powder

salt and pepper to taste

1 tsp (5mL) Italian seasoning

Cook the rice as directed. Brown the beef. Prepare the peppers by removing the tops, seeds and membranes. Place the peppers in a baking dish. Mix the ground beef; rice and 1 can tomato sauce, Worcestershire, garlic powder, onion powder, salt and pepper. Spoon into the hollowed peppers. Mix the remaining tomato sauce and Italian seasoning and pour over the stuffed peppers. Bake 1 hour in a preheated 350° F (180° C) oven, basting with sauce every 15 minutes. Healthy and easy. Enjoy


4 large yellow bell peppers, halved and cored

1 Tbsp (15mL) olive oil

1 small onion, chopped

5 Cup (1250mL) chicken broth

3 potatoes, peeled and cubed

Brush the peppers with oil and broil until blackened, about 8 to 10 minutes. Transfer to airtight container. Let cool and then peel off the skins and cut into cubes. In a large saucepan over medium heat, soften the onion in oil. Add the broth, peppers and potatoes. Bring to a boil, and then simmer until vegetables are tender, about 15 minutes. Puree until smooth and sprinkle with paprika if desired. Lovely for dinner, even on a hot day.


4 red bell peppers, halved and cored

¼ Cup (60mL) olive oil

1 tsp (5mL) sherry vinegar or red wine vinegar

salt and pepper

Bake peppers brushed with olive oil in a 350-degree oven for 50 minutes. Put the peppers in a tightly sealed container until cool. Peel. In a food processor, puree the peppers, vinegar and remaining olive oil until smooth. Season with salt and pepper. Serve with mini pitas.


2 small tomatoes

6 sliced mushrooms

1 red pepper

1 green pepper

1 small sliced onion

2 small sliced zucchini

1 clove garlic – diced

sprinkle of herb & garlic spice.

2 Tbsp (30mL) olive oil

Add all ingredients to a large skillet with 2 Tbsp olive oil. Sauté all vegetables until cooked but not mushy – serve over noodles of your choice.

Recipe from: Nina Jensen – Strathmore, Alberta

Bell Peppers have virtually no fat, sodium or cholesterol.

Bell peppers are packed with several nutrients. They are a good source of vitamin C, thiamine, vitamin B6, beta carotene, and folic acid. Bell peppers also contain a large amount of phytochemicals that have exceptional antioxidant activity. Those phytochemicals include chlorogenic acid, zeaxanthin, and coumeric acid.

When comparing the nutrient values of the different bell peppers, studies have shown that red bell peppers have significantly higher levels of nutrients than green.

Possibly due to their vitamin C and beta carotene content, bell peppers have been shown to be protective against cataracts.

Bell peppers have been shown to prevent blood clot formation and reduce the risk of heart attacks and strokes.

When looking at bell pepper nutrition facts one thing stands out clearly—they are packed with vitamins A and C, with significant amounts of folate and vitamin B6. These vitamins provide tremendous health benefits for both fat burning and overall good health.

Bell peppers are quite low in calories, with as few as 24 calories per medium green bell pepper, and as many as 50 in a large yellow bell pepper. Unless you plan to eat bell peppers like candy, calorie count should not be an issue.


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