Better Nutrition

Cheeseburg­er Jack- 0’- Lanterns:


Sweet and juicy raw bell peppers are stuffed with ground beef, cheese, and brown rice— a simple yet tasty combinatio­n that kids love,

Serves 4 If you need to get some protein into your kids before trick or treating ( or any time, for that matter), look no further than this fun, nutritious, easy- to- make dish. If you’d prefer not to use ketchup, substitute 2 Tbs. tomato paste mixed with 2 Tbs. water. 4 medium orange or red bell peppers, rested on the counter for about 30 minutes to remove the refrigerat­or chill ( look for wide, square- shaped peppers that can stand up on their own) 1 lb. lean ground beef ( organic, grass- fed) 1 tsp. granulated onion, optional ½ tsp. salt Few grinds black pepper ¼ cup low- sugar ketchup 2 Tbs. water 1 Tbs. mustard ( yellow or Dijon) ½ cup shredded pastured cheddar cheese 1 cup cooked long- grain brown rice 1. Using sharp paring knife, trim tops off peppers, and slice off seed core. Set tops aside, and remove veins and seeds from pepper bodies. Carefully cut a simple jack- o’- lantern face into flattest side of each pepper— making triangles for eyes and a large, toothy grin. If peppers don’t stand upright, trim bottoms enough to create a stable base. Set peppers aside. 2. Heat large skillet over medium high heat, and add beef, granulated onion, if using, salt, and pepper, and cook— breaking beef up thoroughly— until no pink remains, about 7 minutes. Drain off any accumulate­d oils, and return pan to stove, reducing heat to low. 3. Stir in ketchup, water, mustard, and cheese until well combined. Fold in rice, and cook until warmed through. 4. Stuff one- quarter cheeseburg­er mixture into each prepared pepper, and top with stem piece to serve.

per serving: 293 cal; 29g pro; 11g total fat ( 5g sat fat); 28g carb; 80mg chol; 616mg sod; 2g fiber; < 1g sugars

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