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Stuffed With The GOOD Stuff!

Stuffed With The GOOD Stuff!
Our next #30in30 #nutritionmonth blog post is from Brooke Bliss, BSc. Thank you for submitting!

This is seriously one of my favourite dinners so far. A little fiesta in a “bowl”! The quinoa, beans, chickpeas, and ground chicken combination make for a protein packed and filling meal. I promise you will be so satisfied! Additionally, if you are vegetarian you can make this recipe too. Remove the ground chicken and add more quinoa. It will still be a protein packed meal without the chicken.
 
Ingredients (Makes 5 large stuffed peppers):
5 large peppers
1/2 cup uncooked sprouted quinoa–cook quinoa based off package instructions.
2 tbsp olive oil
1 lb. lean ground chicken
3/4 cup chickpeas, rinsed & drained
3/4 cup black beans, rinsed & drained
1/2 cup frozen corn
1/2 cup red onion, chopped
3 tsp chili powder
1/2 tsp cumin
1/4 tsp crushed chili flakes
Shredded marble cheese, as desired
Serve with: plain greek yogurt (0%), salsa, and shredded marble cheese.
Cook your quinoa according to the package instructions before preparing the chicken mixture.

Directions:
  1. In a skillet on medium heat, add 2 tbsp of olive oil and the ground chicken. Add chili power, cumin, and crushed chili flakes to the skillet. Cook chicken until no pink throughout/browning, approximately 15 minutes.
  2. When the chicken is cooked thoroughly, turn the burner on to low heat. Add the cooked quinoa, chickpeas, black beans, onions, and frozen corn to the skillet. Cook for 5 minutes. Regularly mixing.
  3. Preheat the oven to 350F. Chop the tops off each pepper and remove the inner core to create small “bowls”. Put the peppers in a small casserole dish.
  4. Fill each pepper with the chicken mixture from the skillet. Add shredded cheese on top. 
  5. Cook for 15-20 minutes at 350F. Turn oven to broil for 3 minutes to brown the top.
  6. Finito! Serve with salsa, shredded cheese, and plain greek yogurt (instead of sour cream).
Why choose plain greek yogurt instead of sour cream? Greek yogurt is a substantial source of protein. It is a lower fat alternative versus sour cream. Choosing a low fat plain greek yogurt will help you avoid any additives (sugars, salts, and fats).
 
Why choose quinoa instead of rice? Quinoa is a higher protein source compared to rice. It will leave you feeling satisfied for a much longer period of time. Additionally, quinoa contains more substantial nutritional content like iron and fibre. It also has a low glycemic index. Quinoa is a complete-protein source unlike many grain and vegetable sources. Therefore, it is a suitable for vegetarians as it contains all the essential amino acids our body needs to function (which usually come from animal sources). With such high nutrient content, you can consume less and still feel full. Quality > Quantity! 
 
 Note: Never be afraid of fat! Especially the good fat. As you can see I noted, there is 16 grams total fat in one serving and only 4.5 grams of which are coming from saturated (bad) fat. The rest (72%) is from the healthy unsaturated fats! Fat is essential to our body’s function and makes a strong contribution to the feeling of full-ness. Unsaturated fat is important to help contribute to a healthy heart. You should work to limit saturated and trans fats from your diet… not the good stuff
 
Brooke is a graduate of Western University's BSc Nutrition and Dietetics Program. All of her recipes are created without refined sugars, and she creates many gluten free, vegetarian, and vegan options! Currently, Brooke is working as a nutrition specialist intern in Vientiane, Laos PDR with World Vision. You can learn more about Brooke on her website here.

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