Food of the Week Bell Peppers

Bell Peppers

 

  • Red bell contain almost 100% of the RDV of Vitamin A which is essential to healthy eyesight
  • A cup of chopped peppers, of any color, contains 100% of the RDV of Vitamin C which keeps the tissue in our body healthy and maintains our immune system.
  • Peppers offer folate, a B Vitamin which pregnant women need especially much of in order to prevent the risk of birth defects
  • Lycopene is an antioxidants which gives in red bell peppers their deep color and helps our body fight the free radicals caused be certain environmental exposures. It may also help prevent some types of cancers, such as prostate cancer in men.
  • A 1 cup serving of green bell peppers contains 200% of the RDV of Vitamin C which maintains a healthy immune system, healthy and strong bones. One orange pepper contains 190% of the RDV for Vitamin C.
  • Orange peppers are a good source of Vitamin B6 which helps our body metabolize protein, producing red blood cells and moving hemoglobin through the blood ( a lack of Vitamin B6 can make us anemic)

Fun Fact: Red Bell Peppers are actually Green Bells which have ripened!

Tuna Stuffed Bell Peppers

Tuna-Stuffed Peppers

 

Makes: About 2 dozen stuffed peppers

Active Time: 35 minutes

Total Time: 35 minutes

INGREDIENTS 

  • 24 whole jarred mild or sweet cherry peppers, (from 2 16-ounce jars; see Shopping Tip)
  • 1 6-ounce can chunk light tuna packed in water, drained well (see Note)
  • 1 tablespoon lemon juice
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon capers, rinsed and finely chopped
  • 2 anchovy fillets, finely chopped (optional)
  • Freshly ground pepper, to taste
  • 1/4 cup balsamic vinegar

PREPARATION

  • Select 24 whole peppers. (Refrigerate any remaining peppers in a jar, with brine to cover, for another use.) Cut off and discard the pepper stems. Scoop out the seeds with a small spoon (a measuring teaspoon works well). Rinse the peppers to remove any residual seeds, and set in a colander to drain.
  • Combine tuna, lemon juice, oil, capers and anchovies (if using) in a medium bowl.
  • Fill each pepper with about 1 teaspoon of the tuna mixture and place them on a serving plate. (Depending on the size of the peppers, you may not fill all 24.) Grind some pepper over the stuffed peppers.
  • Bring vinegar to a boil in a very small saucepan and simmer until syrupy and reduced to about 2 teaspoons, 3 to 3 1/2 minutes. Drizzle the syrup over the peppers.

NUTRITION

Per 2-pepper serving: 42 calories; 2 g fat (0 g sat, 1 g mono); 9 mg cholesterol; 2 g carbohydrates; 0 gadded sugars; 4 g protein; 1 g fiber; 293 mg sodium; 6 mg potassium.


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