Low carb€€
Stuffed Peppers with Cauliflower Rice in Tomato Sauce
Make the classic stuffed peppers with cauliflower in a healthier way. This low-carb version with cauliflower rice and lean meat is ideal for a balanced and filling lunch.
Prep time
20 min
Cook time
45 min
Total time
65 min
Servings
4
Recipe
For the peppers
Peppers, bell, yellow, raw
4 largeBeef, ground, 90% lean meat / 10% fat, raw
500 gCauliflower, raw
300 gOnions, yellow, raw
1 mediumGarlic, raw
2 cloveEggs, Grade A, Large, egg whole
1 pieceSpices, pepper, red or cayenne
1 tspSalt, table, iodized
0.5 tspSpices, pepper, black
0.25 tspParsley, fresh
1 tbspFor the sauce
Tomato, roma
500 mlWater
200 mlSpices, oregano, dried
1 tspSalt, table, iodized
0.5 tspSpices, bay leaf
1 piecePer servingTotal
Calories:306.4 kcal1225.4 kcal
Protein:29.6 g118.5 g
Carbohydrates:13.5 g54.1 g
Fiber:4.4 g17.4 g
Water:363 ml1452 ml
Fat:14.8 g59 g
Micronutrients
Sugar:3.3 g13.2 g
Saturated fat:5.5 g21.9 g
Cholesterol:127.8 mg511 mg
Sodium:610.6 mg2442.5 mg
Potassium:1006 mg4024.1 mg
Calcium:86.9 mg347.5 mg
Iron:4.4 mg17.6 mg
Magnesium:58.5 mg233.9 mg
Zinc:6.6 mg26.5 mg
Phosphorus:331.5 mg1326 mg
Vitamin C:67.1 mg268.2 mg
Vitamin A:98 µg391.9 µg
Vitamin D:0.4 µg1.5 µg
Vitamin B12:2.9 µg11.5 µg
Instructions
1
Cut the tops (caps) off the peppers and remove the seeds. If you want the peppers to stand upright, carefully trim a small part of the bottom, but not too much, so the filling doesn't leak out.
2
Grate the cauliflower or process it in a blender into rice-sized grains.
3
In a large bowl, mix the ground meat, cauliflower rice, chopped onion, garlic, egg, ground paprika, parsley, salt and pepper. Knead the mixture well.
4
Evenly fill the prepared peppers with the meat-cauliflower mixture. Don't press too hard, so the filling stays light.
5
In a baking dish or deep pan, mix the strained tomatoes, water, oregano and salt. Add the bay leaf.
6
Place the peppers in the sauce. Cover and bake in an oven preheated to 190 °C for 45–50 minutes. For the last 10 minutes, you can uncover the dish so the tops of the peppers brown nicely.
7
Let the dish rest for 5 minutes before serving. It goes great with cooked cauliflower or a large bowl of green salad.
Nutritional benefits
This meal helps reduce carbohydrate intake, while the high vitamin C content from the peppers and antioxidants from the tomatoes support immune system function.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.