Eating Right for Better Sight: Stuffed Orange Peppers
Stuffed Orange Peppers
What You Need:
- 4 orange bell peppers
- 2 Tbsp olive oil
- 3/4 lb ground turkey
- 2 small carrots, chopped
- 1 celery stalk, chopped
- 1/2 onion, chopped
- 100 grams of fresh baby spinach
- 2 garlic cloves
- 1 Tbsp Italian seasoning
- 1 Tbsp fresh sage, chopped
- 2 cups cooked barley (just over ½ cup raw barley)
- 1 egg
- 2 Tbsp tomato paste
- 1/4 cup white wine
- 1/2 cup chicken stock
- Salt and pepper
What to Do:
Preheat oven to 375 degrees.
1. Bring 1 cup water to a boil in a medium saucepan. Add barley.
2. Bring water back to a boil, partially cover and simmer on low for 30-40 minutes or until water is absorbed. Remove from heat.
1. Brown ground turkey or beef in a large sauté or saucepan in 2 tbsp olive or canola oil. Drain off excess fat.
2. Add onion, garlic, carrots and celery. Cook for another 5 minutes or until vegetables are tender.
3. Add frozen spinach and seasonings. Cook until spinach has softened.
4. Stir in cooked barley and remove from heat. Let cool.
5. Add 2 eggs and mix well.
1. Remove tops and seeds from peppers.
2. Mix tomato sauce and chicken stock in the bottom of a casserole dish.
3. Fill each pepper with stuffing and add to the casserole dish.
4. Cover with foil and bake in a 375 degree oven for approximately 1 hour.
The best thing you can do for your eyes is to make sure your overall health stays strong by eating right. Certain fruits and vegetables contain nutrients such as lutein (LOO-teen), zeaxanthin (zee-ah-ZAN-thin), and vitamin A that are particularly beneficial to the eyes. Numerous studies have shown that these antioxidants may reduce the risk of certain eye diseases. According to the American Optometric Association, studies have also shown that vitamin C may lower the risk of developing cataracts.
This savory stuffed orange peppers recipe, courtesy of Eyefoods, uses lots of eye-healthy vegetables. Orange bell peppers and carrots are rich in vitamin C, as well as beta-carotene which converts to vitamin A in the body. Spinach is an excellent source of lutein, zeaxanthin and vitamin A.
Enjoy alone or serve with a green salad for a balanced and delicious, good-for-the-eyes meal. If you like this meal, check out another tasty dish for eye health – our Green Smoothie Recipe!