It's pretty, it's clever and it's edible! We're talking about the bowl -- it's actually a hollowed-out bell pepper -- that we used for today's hearty chili recipe. The pepper offer a fresh and crunchy contrast to the hearty chili.
As days get colder, we need to eat more food with vitamin C to help boost our immune systems and fend off illness. One of the best sources of vitamin C is bell peppers. They're also full of nutrients such as vitamin A and potassium and help to manage blood pressure and reduce the risk of diabetes. In addition, bell peppers provide fiber to promote gut health, and the lutein and zeaxanthin they contain may reduce the risk of cataracts and macular degeneration.
The red bell pepper has a slightly sweeter taste than orange, yellow and green peppers. It ripens on the vine longer than other varieties and has a little more vitamin C (about 190 mg of vitamin C in a cup compared with 120 mg in a cup of green pepper). Regardless of the color, all bell peppers provide well over the recommended dietary allowance (RDA) for vitamin C, which is 90 mg per day for adult men and 75 mg per day for adult women.
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For today's recipe, you should shop for peppers that are large enough to hold a serving of soup, about one cup. The peppers should have fairly flat bottoms so they can stand upright. For the best taste and texture, select peppers that are firm and dense with skin that is smooth, shiny and unblemished.
Our naturally gluten-free chili recipe is low in saturated fat and cholesterol. If you're avoiding red meat, you can use ground turkey or a plant-based ground beef substitute. You can even swap in black beans, cannellini beans or red beans for a heartier flavor.
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Bethany Thayer is a registered dietitian nutritionist with Henry Ford Health. For more recipes and health information, visit henryford.com/blog. For questions about today's recipe, email [email protected].
3 tablespoons plus 1 teaspoon shredded or grated Parmesan cheese
Heat the olive oil in a large pot over medium high heat. Add the onion and sauté for 4-5 minutes. Add the garlic and sauté for another 30 seconds. Add the ground beef and cook until browned (about 5-6 minutes), breaking beef up into smaller pieces as it cooks. Add the chopped bell peppers to the pot and cook for 2-3 minutes. Add the tomatoes, tomato sauce, beef broth and Italian seasoning. Bring to a simmer and cook for 15-20 minutes or until peppers are tender.
Stir in the rice, pepper and salt. Bring to a boil for 5 minutes and then turn off heat. Evenly divide mixture into each of the hollowed-out peppers. Sprinkle with parsley and 1 teaspoon each Parmesan cheese and serve.
This article originally appeared on Detroit Free Press: Stuffed peppers filled with low-fat chili make a nutrient-rich meal