Directions:
- Simmer the garlic with a small amount (2 t) of oil and proceed to brown the ground turkey in a large skillet (you'll be adding other ingredients to it). Add taco seasoning or spices while the meat is still raw.
- Cook rice by adding 2 cups water. It's OK if it's a bit harder than normal because it will cook more in the casserole.
- Prepare 9 x 13 casserole dish by spraying and lining bottom of the pan with pieces of bell pepper. I cut the peppers so that they lie mostly flat, inside facing up.
- Once the meat has browned, add the WHOLE can of black beans, but drain the tomatoes. ***If you do not have prepared black beans, use plain cooked beans and add 1/3 cup water to the mixture to keep it from drying out.
- Mix a couple scoops of rice to the mixture, then pour remaining rice in the casserole dish, on top of the peppers.
- Pour the skillet mixture over the rice.
- Cover with foil and bake at 375 for about 30 minutes. I like to add 1/4 cup water half way through baking to make sure the peppers steam without getting too mushy.
- To serve, sprinkle with your favorite cheese, salsa, fresh tomatoes, onions, lettuce, jalapenos - .
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 147.69 Kcal (618 kJ) | ||
| Calories from fat | 15.34 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.7g | 3% | |
|---|---|---|---|
| Cholesterol | 3.5mg | 1% | |
| Sodium | 32.51mg | 1% | |
| Potassium | 305.47mg | 6% | |
| Total Carbs | 28.69g | 10% | |
| Sugars | 2.99g | 12% | |
| Dietary Fiber | 3.86g | 15% | |
| Protein | 4.42g | 9% | |
| Vitamin C | 60.7mg | 101% | |
| Vitamin A | 1.5mg | 50% | |
| Iron | 26.9mg | 149% | |
| Calcium | 31.8mg | 3% | |
| Amount Per 100 g | |||
| Calories | 123.32 Kcal (516 kJ) | ||
| Calories from fat | 12.81 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.42g | 3% | |
|---|---|---|---|
| Cholesterol | 2.92mg | 1% | |
| Sodium | 27.14mg | 1% | |
| Potassium | 255.07mg | 6% | |
| Total Carbs | 23.96g | 10% | |
| Sugars | 2.5g | 12% | |
| Dietary Fiber | 3.23g | 15% | |
| Protein | 3.69g | 9% | |
| Vitamin C | 50.7mg | 101% | |
| Vitamin A | 1.3mg | 50% | |
| Iron | 22.5mg | 149% | |
| Calcium | 26.6mg | 3% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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