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Turkey Stuffed Peppers

Savory ground turkey and rice stuffed into sweet peppers and roasted to perfection.

Savory ground turkey and rice stuffed into sweet peppers and roasted to perfection.

Turkey Stuffed Peppers

These stuffed peppers are a delicious and filling IBS-friendly meal that will satisfy heartier appetites. The portion size is substantial because all of the ingredients are particularly low in FODMAPs. These lovely stuffed peppers can be made ahead and reheated just before serving, and the recipe doubles easily. Plan ahead to have cooked brown rice on hand before you begin this recipe.

Ingredients:

Stuffed peppers ready for the oven.

Stuffed peppers ready for the oven.

2 medium yellow, orange or red bell peppers
1 tablespoon olive oil
½ pound ground turkey
1 teaspoon Italian seasoning
½ cup carrot matchsticks
¾ cup cooked brown rice
½ teaspoon salt
1 large egg, beaten
½ cup chopped fresh tomato
ground black pepper 
¼ cup shredded cheese
2 tablespoons chopped fresh parsley (optional garnish)

Procedure:

  • Preheat the oven to 350°F. Oil a baking dish and set aside.

  • Slice the peppers in half vertically. Remove the seeds. Place them on the prepared baking sheet.

  • Heat the oil in a medium saucepan. Add the turkey and cook until slightly browned, about five minutes. Add Italian seasoning and carrots and continue to brown turkey for another five minutes. Remove saucepan from the heat. Stir in the cooked rice, salt, and beaten egg. Gently stir in the chopped tomatoes.

  • Divide the mixture evenly into the four pepper halves. Sprinkle with ground black pepper.

  • Bake for about 50 minutes, until the peppers are tender and browning on the edges and the top of the filling is lightly browned. Before serving, garnish with shredded cheese and fresh herbs.

Serves: 4 

For a printable PDF version of this recipe, click here.

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Each stuffed pepper makes a medium-sized one dish meal. Bigger eaters could even have two, and it will still be a low-FODMAP meal. How about some lactose-free yogurt with berries for dessert?

Each stuffed pepper makes a medium-sized one dish meal. Bigger eaters could even have two, and it will still be a low-FODMAP meal. How about some lactose-free yogurt with berries for dessert?