| 8 | 30 | 516 |
| Ingredients | Minutes | Calories |
| Prep | Cook | Servings |
| 10 min | 20 min | 4 |
| 4 medium pepper(s) | Yellow bell pepper (or red, green pepper) |
| 2 cup | Quinoa, cooked (or brown rice) |
| 454 gm | Chicken, ground, lean (or ground turkey, beef) |
| 3 clove(s) | Garlic (finely chopped) |
| 1 small | Red onion (diced) |
| 1 tbsp | Olive Oil, Extra Virgin |
| 1 can (15oz) | Black beans, canned (rinsed) |
| 1 cup shredded | Cheddar cheese, reduced fat (18%) |
Preheat the oven to 425F.
Add the olive oil to a saucepan and heat to medium. Once warm add the onions and cook for 3-4 minutes. Add the garlic and cook for another minute.
Add the ground chicken (or turkey or beef) to the saucepan and cook for 8-10 minutes until cooked through. Turn off heat, drain any excess fat and set aside.
While the meat is cooking, wash and slice the peppers in half removing the seeds and centres. Rinse the black beans.
To assemble the pepper boats, place the pepper halves cut side up on a foil- or parchment-lined baking sheet. Add about 1/4 cup of the cooked quinoa (or cooked rice), followed by 1/4 of the meat, some black beans and cheese to each pepper.
Bake for about 20 minutes until the peppers start to soften and brown slightly.
Add any other desired toppings such as salsa or sour cream and serve.
Quinoa is an excellent alternative to typical white rice as it is a complex carbohydrate, a good source of fibre, and a complete protein (contains all essential amino acids). However, brown rice is another healthy option that can be used instead.
For a vegetarian option, omit the meat, and enjoy as is, or add tempeh or tofu.
Black beans are a great source of fibre, protein, folate, thiamine, magnesium and iron, and are very effective in reducing the rise in blood sugar.
| Grain | 1.4 |
| Meat | 1.3 |
| Meat Alternative | 0.6 |
| Milk Alternative | 0.6 |
| Vegetables | 2.6 |
