Smoked Paprika Beef & Brown Rice Stuffed Pepper Casserole
How do you make low-calorie stuffed pepper casserole? Smoked paprika beef, 37g protein, ready in 50
Smoked paprika blooms in olive oil, perfuming lean beef as it browns; peppers soften under tomato and rice, then mozzarella melts into a golden lid.
Ingredients
Serves 4
- 500 g lean ground beef (93/7)
- 4 large red bell peppers, halved and seeded
- 200 g cooked brown rice
- 400 g canned diced tomatoes
- 1 medium yellow onion, diced
- 2 cloves garlic, minced
- 2 tbsp tomato paste
- 1 tbsp olive oil
- 2 tsp smoked paprika
- 1 tsp ground cumin
- 1 tsp dried oregano
- 1/2 tsp salt
- 1/4 tsp black pepper
- 80 g part-skim mozzarella, shredded
- 2 tbsp fresh parsley, chopped
Method
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Step 1: Preheat oven to 190°C (375°F). Halve peppers lengthwise through the stem, remove seeds and white ribs. Arrange cut-side up in a 23x33 cm baking dish. Season the insides with a pinch of salt and set aside.
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Step 2: Heat olive oil in a large skillet over medium-high. Add ground beef, breaking it into small pieces with a wooden spoon. Cook 6–8 minutes until no pink remains and the internal temperature reaches 71°C (160°F). The beef should sizzle and brown; if it steams, raise the heat.
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Step 3: Add onion and garlic. Cook 4–5 minutes until the onion turns translucent and its edges are golden. Stir in smoked paprika, cumin, oregano, salt, pepper, and tomato paste. Cook 1 minute until fragrant and the paste darkens slightly.
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Step 4: Add canned tomatoes with their juices and cooked brown rice. Stir, scraping up browned bits. Simmer 5 minutes until the mixture thickens and no watery pool remains. Taste and adjust salt.
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Step 5: Spoon the beef mixture into the pepper halves, mounding slightly. Cover the dish tightly with foil. Bake 25 minutes. Peppers should be tender when pierced with a knife at the stem end.
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Step 6: Remove foil and scatter mozzarella over the tops. Bake uncovered 10 minutes until the cheese melts and bubbles at the edges. For deeper browning, broil 1–2 minutes.
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Step 7: Rest 5 minutes. Sprinkle with parsley. Serve with the pan juices.
Nutrition (per serving)
| Calories | 430 kcal |
|---|---|
| Protein | 37 g |
| Carbohydrates | 33 g |
| Fat | 16 g |
| Fiber | 6 g |
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