BANGOR – The latest in our series “Look Who’s Cooking”, to get people back in the kitchen to eat healthy. Last week we prepared a quick, easy and delicious pork and peppers dish, and we’ll continue with another healthy and delicious recipe in the latest edition of Look Who’s Cooking.
Support for this work is provided by EMHS Total Health, The Partnership to Improve Community Health Program funded by the CDC and EMMC Medical Fitness.
JR Mitchell said “Once again welcome back, and we’re back with Look Who’s Cooking with Dr. Eileen Smith-Porter, thank you for inviting us into your kitchen and we’re cooking healthy and cooking some meals that people may already do but we’re attempting to show them how to be a whole lot healthier. Today you’re going to be doing stuffed peppers.”
“We’re going to expand peoples comfort zone today because we’re going to be using a grain that not everyone is familiar with, quinoa. It’s really not so much a grain as it is a seed, being refereed to as an ancient grain, it’s a good quality protein and fiber source which is gluten free.” added Dr. Smith-Porter.
Mitchell stated “Now many of you are probably thinking, is this being added along with rice in the stuffed pepper, or is this in place of.” To which Dr. Smith-Porter replied. “Yes replacing rice, and in the grocery store you would find this with the rice or dried beans.”
She stated “I have cooked some quinoa, this was about 3/4 cup of water and and 2/3 cup of dry quinoa, just simmer it until the water is all gone, taking about 10 to 12 minutes. Then I’m going to take 1 reduced fat turkey sausage and I’m going to take the casing off it,I just want the sausage and all the seasonings that come along with this, and even though there is a little more sodium then i would like, because were going to spread this all out over 4 servings, it still ends up being a low sodium meal.”
Again for those of you familiar with stuffed peppers, the sausage is taking the place of ground beef which will also give this meal even more healthy benefits.
Dr. Smith-Porter continued “So we’re going to cut down on the saturated fat and we’re not going to use that much for 4 servings only a sausage that’s about 2 1/2 ounces we’re going to get more of the protein and flavor from the quinoa and use the turkey sausage almost as a condiment.” She also stated “And when I’ve got this almost browned up I’ll ad the garlic, but don’t cook it too hot, burned garlic can change the flavor quiet a bit.”
So when that’s all browned and the garlic is softened up, I’ll remove it from the heat and add the quinoa to it and as you can see it looks kind of like a grain, small and a bit crunchy…and the other part of this recipe other than pepper is a third cup of reduced fat feta cheese, feta is a cheese with a strong flavor, good for a lot of recipes…then I’m going to mix this up…stuff the peppers, and I’m done.
When the peppers are stuffed, place the tops back on the peppers, then put them in the crock pot for 4 hours on low and when completed, sprinkle on a bit of fresh basil and time to sample the finished product
Mmmm….delicious and easy thank you very much, a delicious new grain to add to your kitchen cupboards