Mmmm….. right from the kitchen of my best friend comes a deliciously healthy, high protein meal! The caloric price tag is low at under 250.


  • 6 bell peppers – 2 red, 2 Yellow, 2 Orange
  • 1 tablespoon olive oil
  • 1/2 cup chopped onion
  • 1/2 cup chopped celery
  • 1 can (19.5 ounces) diced tomatoes
  • 1 can (8 ounces) tomato sauce
  • 1 clove garlic, crushed
  • 1 teaspoon dried leaf oregano
  • 1/2 teaspoon dried leaf basil
  • 1 teaspoon salt, divided
  • 1/2 teaspoon ground black pepper, divided
  • 1 egg white, lightly beaten
  • 1 1/2 teaspoons Worcestershire sauce
  • 1 pound extra lean ground beef
  • 1 cups cooked long-grain brown rice
  • shredded low fat cheddar cheese



Cut tops off peppers; remove seeds and membranes. Rinse the peppers under cold water. Place peppers and tops in a large pot; cover with water. Bring to a boil; reduce heat, cover, and simmer for 5 minutes.(you may have to do this in 2 batches if your peppers are bigger than your pot.) Drain peppers and set aside. Dice the celery and the onion.

Heat olive oil in a large skillet over medium heat until hot. Sauté the crushed garlic, chopped onion, and chopped celery for about 5 minutes, or until vegetables are tender. Add tomatoes, tomato sauce, oregano, basil, half of the salt, and 1/4 teaspoon of the pepper. Simmer for about 10 minutes.

In a large mixing bowl, combine egg white with remaining 1/2 teaspoon salt and 1/4 teaspoon pepper and Worcestershire sauce. Gently stir to blend; add ground beef, cooked rice, and approx 3/4 of the tomato mixture you just made. Mix well. Place the peppers in a cassorole dish standing up and stuff the peppers with meat mixture until 1/2 way full. Then add a tablespoon of your shredded cheese and fill the rest of the pepper full with the meat mixture. Use the 1/4 remaining tomato mixture and divide it 6 ways to spoon some on top of each pepper. Put pepper tops on the peppers. Bake at 350° for 65 minutes. Top each stuffed pepper (under the cap) with a little of your shredded cheese a couple minutes before the peppers are done and bake until the cheese is melted.



Makes 6 servings.


Nutritional Info per serving:

Calories: 243
Fat: 7.3g
Sat Fat: 2.2g
carbs: 21.1g
Fibre: 3.3g
Protein: 23.1g

Dr. Sue © 2010