Stuffed Bell Peppers

My name is Rebecca Smith, and I am sharing a healthy 30 minute meal. I think it is pretty simple. All of my ingredients were already pre-prepared/cooked. My dish is stuffed bell peppers. I like this dish because it is not something that I have regularly, and it is easy to make. Also, I can season it however I want and it will still taste good.

Ingredients:

1 med-large bell pepper
3tbsp of chopped green onion
1/4 c. frozen mixed vegies
1/4 c. kidney beans
1/4 c. ground turkey (or any lean meat, optional)
2tbsp butter (or oil)
1/4 c. brown (or wild) rice
1/2 c. pickled beets

Preparation:

Cook rice as directed on bag. While rice is cooking sauté onion, vegies, beans, turkey, and butter in skillet. Mix cooked rice and sautéed ingredients together. Cut top off of bell pepper and stuff with the rice mixture. I like to then pop that puppy in the oven for a few minutes (until the bell pepper is cooked). While this is in the oven I slice up my fruit.

Desert:

1/2 c. greek yogurt
1 small apple, sliced

Taste: Delicious and healthy! Pre-cooking the ingredients beforehand helps to make this meal quicker during the week. Although I do not recommend pe-slicing the apples because they turn brown.

Estimated daily allowance for one serving:
336 calories/serving
Empty calories- 107
Solid fats- 97 calories
Added sugars- 10 calories
Saturated fat- 8 grams
Sodium- 301 mg
Total fat- 14 grams
Saturated fat- 8 grams
Cholesterol- 49 mg
Protein- 16 grams
Carbohydrates- 39 grams
Fiber- 7 grams
Sugars- 16 grams

Even though this meal is high in sodium, sugars, and carbs, it is relatively low in fats. I recommend drinking water with this recipe to help flush out the salt.

Protein: Turkey is a "lean meat" meaning it is low in fats and high in protein. Protein aids in weight loss and management, helps you to feel fuller longer, boosts the metabolism, and helps to build muscle.
Fiber: Beans provide the main source of fiber found in this meal. Fiber is great help for controlling blood glucose levels in the body, helps lower cholesterol, and helps to maintain healthy bowel movements. The beets will also help in the fiber department (just a little).
Vitamins&minerals: These food provides good sources of Calcium, Potassium, some Omega-3's, V. A, V. C, and Folate among others. Vitamins help with regulating the body functions (processes). Without vitamins and minerals our bodies would start shutting down.

Covers all food groups-grains, dairy, vegetables, fruits, protein. My dinner recipe covers all this because I added dessert to it. Which is the apples and Greek yogurt. I chose the Greek yogurt because it is the healthiest yogurt besides homemade fresh yogurt. It provides probiotics which our bodies need to help regulate the PH balance. Probiotics also help with our intestines, and keeping them functioning normally.