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Beef and Black Olive Stuffed Peppers RecipeBeef and Black Olive Stuffed Peppers

Source: MyFoodDiary.com
Recipe

beef and black olive stuffed peppers

Stuffed peppers provide a one-dish meal that is loaded with plenty of protein and vegetables. Make this recipe as it is, or use it as a base and add your own twist. Create a vegetarian version by substituting black beans or mushrooms for beef. You can also swap brown rice or quinoa for the orzo. Add an international spin with Greek spices and feta cheese instead of mozzarella.

Nutrition Facts
Serving Size 1 stuffed pepper
Amount Per Serving
197
Calories
% Daily Value*
9%
Total Fat 5.6g
14%Saturated Fat 2.8g
Trans Fat 0g
7%
Cholesterol 20mg
13%
Sodium 298mg
9%
Total Carbohydrate 25.6g
12%
Dietary Fiber 3.5g
Sugars 8.1g
Protein 11.4g
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation Time: 20 minutes

Baking Time: 25 minutes

Ingredients

  • ¼ lb. lean ground beef
  • ¼ cup chopped onion
  • ½ cup chopped black olives
  • 1 can (14.5 oz.) no-salt-added, diced tomatoes
  • ¼ tsp garlic powder
  • ¼ tsp salt
  • ¼ tsp ground black pepper
  • ¼ tsp crushed red pepper (optional)
  • 1 cup cooked orzo pasta
  • ¼ cup shredded part-skim mozzarella cheese
  • 4 medium-sized bell peppers, any color

Directions

  1. Preheat the oven to 400 degrees Fahrenheit.
  2. Heat a large skillet over medium-high. Add the ground beef and cook for 3 minutes, breaking it into small pieces as it cooks. Add the onion and cook 2 minutes more. Add the black olives and tomatoes. Cook, stirring often, for about 3 more minutes, or until most of the liquid from the tomatoes has evaporated and the beef is no longer pink.
  3. Add the garlic powder, salt, black pepper, and red pepper. Stir in the orzo pasta and turn off the burner.
  4. Prepare the peppers by determining if they are best standing straight up creating a cup, or if they are best on the side creating a boat. It’s okay to have a mixture of both. Place the peppers in the position you will stuff them and cut off the top quarter of the peppers. Remove the seeds, stems, and any large ribs inside the peppers.
  5. Select a 2 to 3 inch deep baking dish that will fit all your peppers and keep them close together while baking. A small 7 x 10 inch casserole dish or a loaf pan works well. Spray the dish with non-stick cooking spray or olive oil. Arrange the peppers cut-side up in the dish.
  6. Spoon about ½ cup of the beef mixture into each pepper. The amount you add may vary depending on the size and shape of each pepper. Pack the stuffing in and mound it slightly above the rim of the pepper. Top each stuffed pepper with 1 tablespoon of shredded cheese.
  7. Bake for 25 to 30 minutes, or until the cheese is melted and browned, and the pepper begins to shrivel and become tender. Serve warm.

Almond Cherry Steel-cut Oatmeal RecipeAlmond Cherry Steel-cut Oatmeal

Source: MyFoodDiary.com
Recipe

Almond Cherry Steel-cut Oatmeal Recipe

If you think you don't like oatmeal, this healthy recipe may change your mind. Steel-cut oats have a firm, almost chewy, texture that barely resembles cooked rolled oats. Oatmeal contains a soluble fiber called beta glucan that has been found to lower cholesterol levels. Almonds are rich in the healthy fats that are associated with a reduced risk for heart disease. Tart cherries are packed with antioxidants, and research shows they can reduce inflammation and speed recovery after strenuous exercise.

Tips for the cook: Steel-cut oats should be prepared on the stovetop, and they take longer to cook than old fashioned oats. To save time, make larger batches, refrigerate leftover portions, and reheat them in the microwave on busy mornings.

Nutrition Facts
Serving Size 1/4 recipe
Amount Per Serving
251
Calories
% Daily Value*
10%
Total Fat 6.3g
4%Saturated Fat 0.8g
Trans Fat 0g
0%
Cholesterol 0mg
3%
Sodium 75mg
14%
Total Carbohydrate 42g
20%
Dietary Fiber 5.5g
Sugars 11.4g
Protein 6.6g
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 5 minutes

Cooking time: 30 minutes

Ingredients

  • 1 cup dry, steel-cut oats
  • 1/3 cup 100% tart cherry juice
  • 1 tbsp brown sugar
  • 1/2 tsp almond extract
  • 1/8 tsp salt
  • 1/4 cup chopped dried cherries
  • 1/4 cup chopped raw almonds

Directions

  1. In a large saucepan, bring 4 cups of water to a boil. Add the steel-cut oats. Cook, stirring often, for 5 minutes, until the oats begin to thicken. Reduce the heat and let the oats simmer for 20 to 25 minutes, stirring often. Cook less time for thinner oats, and longer for thicker oats. (Keep in mind the cherry juice will thin them slightly.)
  2. Remove the oatmeal from the heat. Stir in the cherry juice, brown sugar, almond extract, and salt.
  3. Divide the oatmeal into 4 servings. Top each serving with 1 tablespoon of dried cherries and 1 tablespoon of chopped almonds. Serve warm. (To reheat steel cut oats, add 1 tablespoon of water or milk per serving, and microwave on high for 60 to 90 seconds.)

Sweet Potato and Lentil Shepherd's Pies RecipeSweet Potato and Lentil Shepherd's Pies

Source: MyFoodDiary.com
Recipe

Sweet Potato and Lentil Shepherd's Pie Recipe

There are few meals more comforting than warm Shepherd’s Pie. This vegetarian version uses hearty lentils, known for containing heart-healthy fiber, folate, and magnesium.They are also rich in protein and iron for energy. Adding a sweet potato topping not only gives a bright color to the final dish, it also supplies a healthy dose of vitamin A.

Nutrition Facts
Serving Size 1 pie
Amount Per Serving
274
Calories
% Daily Value*
6%
Total Fat 4.1g
3%Saturated Fat 0.6g
Trans Fat 0g
0%
Cholesterol 0mg
22%
Sodium 512mg
16%
Total Carbohydrate 48.1g
48%
Dietary Fiber 13.5g
Sugars 9.8g
Protein 13.9g
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 pies

Preparation: 15 minutes

Cooking time: 35 minutes

Ingredients

  • 1 tbsp olive oil
  • 2 cloves garlic, minced
  • 2 stalks celery, sliced
  • 1 small onion, chopped
  • 1 small red bell pepper, cored and chopped
  • 2-3 large kale leaves, chopped
  • ¾ cup no salt added chicken or vegetable stock
  • ½ tsp chopped fresh thyme
  • ½ tsp chopped fresh rosemary
  • 1 tsp cornstarch
  • 1 tbsp water
  • 2 ½ cups cooked green or brown lentils
  • ½ tsp salt
  • ¼ tsp ground black pepper

Sweet Potato Topping

  • 2 medium sweet potatoes
  • 1 clove garlic, grated
  • ½ tsp chopped fresh thyme
  • ¼ tsp salt
  • ¼ tsp ground black pepper

Directions

  1. Preheat the oven to 375 degrees Fahrenheit. Next, pierce the flesh of the sweet potatoes in several spots with a fork. Microwave on high for about 4 minutes or until the flesh is tender. Remove from the microwave. Cut a slit in each to release the steam and allow them to cool while you prepare the rest of the recipe.
  2. Heat the olive oil over medium-high in a large, deep skillet. Add the garlic, celery, and onion and cook for 2 to 3 minutes, until the vegetables begin to soften. Add the red bell pepper and cook 1 minute more.
  3. Add the kale and the stock. Stir in the thyme and rosemary.
  4. In a small dish, stir together the cornstarch and water. Add it to the vegetables. Stir in the lentils and cook 1 to 2 more minutes. Stir in the salt and pepper and remove from the heat. Set aside.
  5. Spoon the sweet potato flesh out of the skins and transfer to a medium-sized bowl. Add the garlic, thyme, salt, and pepper. Use a fork to stir the ingredients while gently mashing the potatoes until smooth.
  6. Spray 4 medium-sized, oven-safe ramekins or souffle cups (about the 14 ounce size) with non-stick cooking spray or olive oil. Add about 1 cup of the lentils and vegetables to each. Top with about ¼ cup of the sweet potatoes. Gentle spread the potatoes over the lentils.
  7. Place the dishes on a baking sheet. Place the baking sheet in the oven and bake for 20 to 25 minutes, or until the filling begins to bubble and the edges of the potatoes begin to brown. Remove from the oven and let sit for 3 to 4 minutes. Serve warm.

Healthier Shrimp and Vegetable Fried Rice RecipeHealthier Shrimp and Vegetable Fried Rice

Source: MyFoodDiary.com
Recipe

Healthier Shrimp and Vegetable Fried Rice

Shrimp is the fruit of the sea. You can barbecue it, boil it, broil it, bake it, saute it. Dey's uh, shrimp-kabobs, shrimp creole, shrimp gumbo. Pan fried, deep fried, stir-fried. There's pineapple shrimp, lemon shrimp, coconut shrimp, pepper shrimp, shrimp soup, shrimp stew, shrimp salad, shrimp and potatoes, shrimp burger, shrimp sandwich, Healthier Shrimp and Vegetable Fried Rice. That- that's about it. – Bubba

When finely chopped, cauliflower is similar in size and texture to rice. It absorbs the flavors of the vegetables, shrimp, and soy sauce in this healthier version of fried rice. Adding extra cauliflower is also a great way to stretch your recipe servings further while limiting excess calories. A combination of brown rice and a variety of vegetables keep this meal nutritious and filling.

Tips for the cook: Freshly cooked rice is tender and it breaks easily when stirred. For the best results with fried rice, use leftover rice that has been stored in the refrigerator. To add new flavors and nutrients to the dish, consider experimenting with different types of whole grain rice such as red rice, black (Forbidden) rice, or wild rice.

Nutrition Facts
Serving Size 1 cup
Amount Per Serving
126
Calories
% Daily Value*
4%
Total Fat 2.7g
2%Saturated Fat 0.4g
Trans Fat 0g
14%
Cholesterol 41mg
10%
Sodium 221mg
6%
Total Carbohydrate 17.6g
10%
Dietary Fiber 2.9g
Sugars 3.7g
Protein 7.9g
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 6 servings

Preparation time: 15 minutes

Cooking time: 10 minutes

Ingredients

  • 1 tbsp olive oil
  • 2 cloves garlic, minced
  • 1 medium onion, chopped
  • 2 stalks celery, sliced
  • 1 ½ cups cauliflower, finely chopped
  • 1 green bell pepper, cored and chopped
  • 1 red bell pepper, cored and chopped
  • 1 cup sugar snap peas
  • 1 cup cooked brown rice
  • 20 medium cooked shrimp, chopped
  • 1 ½ tbsp reduced sodium soy sauce
  • ¼ tsp ground black pepper

Directions

  1. Heat the olive oil in a wok or large skillet over medium-high. Add the garlic, onion, celery, and cauliflower. Cook for 2-3 minutes, until the vegetables begin to soften and brown. Add the bell peppers and cook 30 seconds more.
  2. Stir in the sugar snap peas and the rice. Cook for 1-2 minutes more. Add the shrimp and cook 1-2 minutes just until the shrimp are heated through. Stir in the soy sauce and black pepper. Serve warm.

Roasted Potatoes with Mexican Spices RecipeRoasted Potatoes with Mexican Spices

Source: MyFoodDiary.com
Recipe

Roasted Potatoes with Mexican Spices Recipe

Potatoes have the reputation of being an unhealthy food, but when you remove the fat and salt often used in preparing them, their valuable nutrients have a chance to shine. Researchers have identified 60 types of phytochemicals and vitamins in potatoes. Nutritionally, this puts them in the same category as broccoli, spinach, and Brussels sprouts.

Adding flavorful spices to your potatoes reduces the need for excess butter, oil, and salt. These potatoes end up with a tender inside surrounded by a crispy, crunchy exterior. They are an ideal side dish for baked chicken or burgers, or top with a poached egg and serve them for breakfast.

Nutrition Facts
Serving Size 1/6 recipe
Amount Per Serving
183
Calories
% Daily Value*
4%
Total Fat 2.3g
2%Saturated Fat 0.3g
Trans Fat 0g
0%
Cholesterol 0mg
9%
Sodium 197mg
12%
Total Carbohydrate 35.3g
15%
Dietary Fiber 4.3g
Sugars 4.1g
Protein 5.6g
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 6 servings

Preparation time: 10 minutes

Cooking time: 40 minutes

Ingredients

  • 2 lbs. red or white skinned new potatoes, quartered
  • 1 tbsp olive oil
  • ½ tsp ground cumin
  • ½ tsp chili powder
  • ½ tsp dried oregano
  • 1/8 tsp ground cinnamon
  • ½ tsp salt
  • ¼ cup chopped fresh cilantro
  • 2 spring onions, sliced

Directions

  1. Preheat the oven to 400 degrees Fahrenheit. Spray a baking sheet with non-stick cooking spray and set aside.
  2. Place the cut potatoes in a large bowl. Add the olive oil and sprinkle in the cumin, chili powder, oregano, cinnamon, and salt. Use a large spoon to stir the potatoes until each piece is evenly coated in oil and spices.
  3. Transfer the potatoes to the baking sheet and spread them in a single layer. Bake for 20 minutes. Remove from the oven and use a spatula to gently stir the potatoes to release any that may be stuck to the baking pan. Cook an additional 15 to 20 minutes, until the potatoes are browned and tender.
  4. Transfer the potatoes to a serving bowl and sprinkle with the fresh cilantro and sliced spring onions. Serve warm.
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