High Protein Unstuffed Peppers | One-Pan Meal Prep (Print Version)
High protein unstuffed peppers offer a flavorful, easy one-pan meal. Perfect for meal prep, this healthy dish is packed with nutrients and simple to make.
# Recipe Info:
Prep Time: 15 Minutes minutes
Cook Time: 25 Minutes minutes
Total Time: 40 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: American
# Ingredients:
→ The Savory Foundation
01 -
1 lb lean ground beef (90/10)
02 -
1 tbsp olive oil
03 -
1 large yellow onion, diced
04 -
3 cloves garlic, minced
05 -
2 large bell peppers (any color), diced
→ The Rich & Grainy Simmer
06 -
1 (14.5 oz) can diced tomatoes, undrained
07 -
1 (8 oz) can tomato sauce
08 -
1 cup beef broth
09 -
1/2 cup uncooked brown rice
10 -
1 tbsp Worcestershire sauce
11 -
1 tsp dried Italian seasoning
12 -
1/2 tsp smoked paprika
13 -
Salt and black pepper to taste
→ The Melty Finish
14 -
1/2 cup shredded mozzarella cheese
15 -
1/4 cup fresh parsley, chopped, for garnish
# Instructions:
01 -
Heat 1 tbsp olive oil in a large skillet over medium-high heat. Add 1 lb lean ground beef (90/10) and 1 large yellow onion, diced. Cook, breaking up the beef, until browned and the onion is softened, about 5-7 minutes. Drain any excess fat.
02 -
Add 3 cloves minced garlic and 2 large bell peppers, diced, to the skillet. Cook for another 3-4 minutes until the peppers start to soften. This step builds the aromatic foundation for your High Protein Unstuffed Peppers | One-Pan Meal Prep.
03 -
Stir in 1 (14.5 oz) can diced tomatoes (undrained), 1 (8 oz) can tomato sauce, 1 cup beef broth, 1/2 cup uncooked brown rice, 1 tbsp Worcestershire sauce, 1 tsp dried Italian seasoning, and 1/2 tsp smoked paprika.
04 -
Bring the mixture to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes, or until the brown rice is tender and most liquid is absorbed. Stir occasionally to prevent sticking. This ensures a perfectly cooked High Protein Unstuffed Peppers | One-Pan Meal Prep.
05 -
Uncover and check if the rice is cooked through. If not, add a splash more broth or water and continue simmering. Season generously with salt and black pepper to taste, adjusting flavors for your High Protein Unstuffed Peppers | One-Pan Meal Prep.
06 -
Sprinkle 1/2 cup shredded mozzarella cheese evenly over the top of the mixture. Cover the skillet again for 2-3 minutes, or until the cheese is beautifully melted and bubbly.
07 -
Remove the skillet from heat. Garnish with 1/4 cup fresh parsley, chopped. Let the High Protein Unstuffed Peppers | One-Pan Meal Prep rest for a few minutes before serving warm.
# Notes:
01 -
Customization: Feel free to swap ground beef for ground turkey or chicken for a leaner option. You can also use white rice, but adjust cooking time and liquid accordingly.
02 -
Meal Prep Tip: This dish reheats beautifully! Divide into four airtight containers for easy grab-and-go lunches or dinners throughout the week.
03 -
Spice It Up: For a little heat, add a pinch of red pepper flakes with the garlic, or a dash of hot sauce before serving.
04 -
Serving Suggestion: Serve this hearty meal on its own, or with a simple side salad for a complete and balanced dinner.
# Tools You'll Need:
01 -
Large skillet (or Dutch oven)
02 -
Cutting board
03 -
Chef's knife
04 -
Measuring cups
05 -
Measuring spoons
# Nutrition Facts (Per Serving):
Calories: 515 kcal
Total Fat: 25 g
Total Carbohydrate: 36 g
Protein: 39 g