HEALTHY BITES WITH TGMC | BY MICHELLE BRICENO, MS, RD, LDN
CHILI PEPPERS
STUFFED GREEN BELL PEPPER SOUP
Chili peppers are tiny flavor boosters that also contain amazing nutrients. They are high in vitamin C, antioxidants, and beta carotene, to help keep our immune system strong. Peppers are low in calories, sodium, contain fiber and are great ways to flavor food. They contain a chemical compound known as capsaicin, which is the reason peppers are spicy. Did you know that the spice or capsaicin is located in the ribs of the chili peppers, not the seeds? Always handle peppers with care because the oil can irritate your eyes and nose. If you need a way to cool down the burn try milk, bread, or rice. The most common peppers include Anaheim, banana peppers, bell peppers, cayenne peppers, chipotle, habanero, jalapeno, poblano, and serrano.
INGREDIENTS • 3 cups cooked brown rice • 1 lb. lean ground turkey • 1 cup chopped green bell pepper • 1 cup diced onion • 3 cloves garlic, chopped • 2 cans (14.5 oz each) diced tomatoes • 1 3/4 cup tomato sauce • 2 cups low sodium chicken broth • 1/2 tsp. dried marjoram
DIRECTIONS STEP 1 In a large pot, brown ground turkey on high heat. STEP 2 Drain fat and reduce to medium-low heat. Add peppers, onions and garlic. STEP 3 Cook for 5 minutes on low heat. STEP 4 Add tomatoes, tomato sauce, chicken broth, and marjoram. Cover and simmer on low heat for 30 minutes. STEP 5 Serve 1 1/2 cups soup with 1/2 cup cooked brown rice per bowl. Makes 6 servings.
FAMILY FIRST
8
FEBRUARY 2020
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