Glycemic Index Cookbook For Dummies
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Ground turkey is a great alternative to ground beef — it’s lower in fat but still has great flavor, and it works well in low-glycemic recipes. However, because turkey is such a lean meat, it can often turn out dry. The trick is to add ingredients like onions and vegetables that release moisture into the meat.

Low-Glycemic Turkey-Stuffed Peppers with Mozzarella Cheese

Preparation time: 15 minutes

Cooking time: 62–67 minutes

Yield: 8 servings

Nonstick cooking spray

8 green bell peppers, tops cut off, cored and seeded

1 tablespoon extra-virgin olive oil

1 pound lean ground turkey

1 medium onion, chopped

1/2 cup button mushrooms, sliced

One 15-ounce can hominy, rinsed and drained

4 Roma tomatoes, chopped

1/4 teaspoon garlic powder

1/4 teaspoon ground black pepper

1-1/2 teaspoons dried thyme

1-1/2 teaspoons dried rosemary

1/2 teaspoon ground cumin

1 cup chicken broth

1/4 cup chopped fresh basil

1 cup grated mozzarella cheese

  1. Preheat the oven to 350 degrees F. Spray a 9-x-13-inch glass baking dish with nonstick cooking spray. Cut a small slice off of the bottom of each pepper so it can sit upright in a pan and place the peppers in the dish so that the open sides are up.

  2. Heat the oil in a large skillet with a lid over medium heat. Add the ground turkey, break it into small chunks with a spoon, and cook until it’s cooked through, about 8 minutes.

  3. Add the onions and mushrooms, and cook until they’re soft, about 4 minutes. Add the hominy, tomatoes, garlic powder, black pepper, thyme, rosemary, and cumin; stir everything together.

  4. Pour in the broth, and bring it to a boil. Turn the heat down to low, cover, and simmer for 15 minutes. Stir in the basil until wilted.

  5. For each pepper, fill it 1/3 full with the turkey mixture, sprinkle about 2 teaspoons of mozzarella cheese on top, add another layer of the turkey mixture to fill it completely, and top with another 2 teaspoons of cheese.

  6. Cover the stuffed peppers with aluminum foil, and bake them in the oven until they’re softened, about 35 to 40 minutes.

Per serving: Calories 192 (From Fat 57); Glycemic Load 2 (Low); Fat 6g (Saturated 2g); Cholesterol 49mg; Sodium 281mg; Carbohydrate 16g (Dietary Fiber 4g); Protein 19g.

About This Article

This article is from the book:

About the book authors:

Meri Raffetto, RD, is a registered dietitian and recognized professional in the area of nutrition and wellness; she has been featured in Healthy Living Magazine and the Chicago Tribune. She is the founder and CEO of and author of The Glycemic Index Diet For Dummies.

Rosanne Rust, MS, RD, LDN, is a registered dietitian, freelance writer, and online weight-loss coach for Real Living Nutrition Services.

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