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Main mealLow carb, high fatBeefPoultry€€

Stuffed Peppers with Cauliflower Rice in Tomato Sauce

Name: Stuffed Peppers with Cauliflower Rice in Tomato Sauce
Prep time: 20 min
Cook time: 45 min
Total time: 65 min
Yield: 4
Ingredients: 4 medium Peppers, bell, yellow, raw; 500 g Beef, ground, 90% lean meat / 10% fat, raw; 300 g Cauliflower, raw; 1 medium Onions, yellow, raw; 2 clove Garlic, raw; 1 piece Eggs, Grade A, Large, egg whole; 1 tsp Spices, pepper, red or cayenne; 0.5 tsp Salt, table, iodized; 0.25 tsp Spices, pepper, black; 1 tbsp Parsley, fresh; 500 ml Tomato, roma; 200 ml Water; 1 tsp Spices, oregano, dried; 0.5 tsp Salt, table, iodized; 1 piece Spices, bay leaf

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 time20 min

Cook time45 min

Total time65 min

Servings4

Recipe

For the peppers

Peppers, bell, yellow, raw4 mediumBeef, ground, 90% lean meat / 10% fat, raw500 gCauliflower, raw300 gOnions, yellow, raw1 mediumGarlic, raw2 cloveEggs, Grade A, Large, egg whole1 pieceSpices, pepper, red or cayenne1 tspSalt, table, iodized0.5 tspSpices, pepper, black0.25 tspParsley, fresh1 tbsp

For the sauce

Tomato, roma500 mlWater200 mlSpices, oregano, dried1 tspSalt, table, iodized0.5 tspSpices, bay leaf1 piece

Large baking dish with lid or deep pan,Grater or blender (for the cauliflower),Large mixing bowl

Per servingTotal

Calories:346.9 kcal1387.4 kcal

Protein:31.1 g124.5 g

Carbohydrates:23 g92 g

Fiber:5.7 g22.8 g

Water:501.1 ml2004.2 ml

Fat:15.1 g60.3 g

Micronutrients

Sugar:3.3 g13.2 g

Saturated fat:5.5 g22.1 g

Cholesterol:127.8 mg511 mg

Sodium:613.6 mg2454.5 mg

Potassium:1324 mg5296.1 mg

Calcium:103.4 mg413.5 mg

Iron:5.1 mg20.4 mg

Magnesium:76.5 mg305.9 mg

Zinc:6.9 mg27.6 mg

Phosphorus:367.5 mg1470 mg

Vitamin C:342.3 mg1369.2 mg

Vitamin A:113 µg451.9 µg

Vitamin D:0.4 µg1.5 µg

Vitamin B12:2.9 µg11.5 µg

Instructions

1Cut 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.
2Grate the cauliflower or process it in a blender into rice-sized grains.
3In a large bowl, mix the ground meat, cauliflower rice, chopped onion, garlic, egg, ground paprika, parsley, salt and pepper. Knead the mixture well.
4Evenly fill the prepared peppers with the meat-cauliflower mixture. Don't press too hard, so the filling stays light.
5In a baking dish or deep pan, mix the strained tomatoes, water, oregano and salt. Add the bay leaf.
6Place 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.
7Let 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.