Turkey-Stuffed Bell Peppers with Tomato Sauce
Bell peppers filled with ground turkey, brown rice, and herbs, baked in tomato sauce — 36 g of protein and 440 kcal with ~150 mg vitamin C and lycopene from cooked tomatoes.
Bell peppers filled with ground turkey, brown rice, and herbs, baked in tomato sauce — 36 g of protein and 440 kcal — a high-protein dinner that covers vitamin C and lycopene in one satisfying oven dish. Ready in about 30 minutes, most of it hands-off oven time.
Ingredients (1 serving)
- Bell peppers — 2 large
- Ground turkey — 150 g
- Brown rice, cooked — 80 g
- Crushed tomatoes — 150 g
- Onion, garlic, herbs — to taste
- Olive oil — 1 tsp
Macros per serving
- Calories: 440 kcal
- Protein: 36 g
- Fat: 10 g
- Carbs: 46 g
- Fiber: 7 g
Key micronutrients
- Vitamin C: ~150 mg (from bell peppers)
- Lycopene: ~5 mg (from crushed tomatoes)
- Vitamin B6: ~0.9 mg (from turkey)
- Zinc: ~4 mg (from turkey)
Why it earns a spot in the rotation
- Lean protein with low fat. 36 g of protein in 440 kcal with only 10 g of fat — ground turkey is one of the leanest complete protein sources for a hot dinner.
- Exceptional vitamin C from bell peppers. A single large red or yellow bell pepper delivers more vitamin C than most citrus fruits, covering the daily requirement with margin.
- Lycopene from cooked tomato sauce. Cooking releases lycopene from tomato cell walls more effectively than raw; the crushed tomato base provides meaningful lycopene alongside the other ingredients.
- Fibre and slow carbs from brown rice. 7 g of fiber at dinner supports digestive transit and helps blunt the postprandial glucose response alongside the protein load.
Related protocols
- Chicken & Vegetable Stir-Fry with Buckwheat
- Chicken Thigh Traybake with Broccoli & Chickpeas
- Turkey, Hummus & Veggie Wrap
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
