Stuffed Bell Peppers - Phases 1 & 3 (can be made vegan)

Stuffed Bell Peppers
Phases 1 & 3
Makes 4 standard servings of protein and a serving of grain each

If your peppers are large enough, you can cut the top off, core and stand them up in your baking dish. They will need to be big enough to hold 1 cups of rice, plus the protein and veggies in the filling. Dice up the tops, and add to the onion and carrots to cook. 

For Phase 3 breakfast or dinner, use quinoa and use half the amount. Top with compliant vegan cheese, if you want, for a healthy fat. 

For another variation, use half homemade sausage and half ground beef

1 lb lean ground beef or turkey or ground chicken OR 2 cups cooked black beans
Sea salt
4 large red, yellow, or orange bell peppers, cut in half from the stem to the bottom and cored
1 medium yellow onion, finely chopped
1/2 cup shredded carrot
3 cloves garlic, minced
1 1/2 tsp Italian seasoning (more if you like)

1/8 tsp red pepper flakes (optional)
1/4 cup nutritional yeast
1 tsp black pepper
1 tsp sea salt
1 cup tomato sauce
1 cup finely diced tomatoes, canned or fresh
4 cups cooked brown rice or quinoa

Preheat oven to 425F

Line a 9x13-inch baking dish with parchment (8x8 pan if you are not cutting the peppers). Place the peppers, cut side up, in the baking dish. Sprinkle with sea salt and some black pepper, if you like. Roast the peppers for about 10 minutes, until slightly browned and starting to get tender-crisp. A bit of liquid will accumulate in the bottom of the peppers; that's okay

Cook onion and carrot in a non stick skillet, adding a splash of water and pinch of salt, until onions are  transluscent. Add the garlic and cook 1 minute more; do not brown. Add the protein you are using, spices, and a healthy pinch of salt and black pepper. Increase the heat to medium high. Cook, breaking the meat up, until the meat is browned and almost cooked through, 4 to 5 minutes. If using black beans, just stir to mix in spices and warm the beans. Add the tomato sauce, diced tomatoes, and nutritional yeast and bring to a simmer. Cook, uncovered, until the meat is cooked through, 2 to 3 minutes. Add the cooked rice. Remove the skillet from the heat. Taste the filling and adjust any seasoning.

Spoon the filling evenly into the peppers. Roast for 10 to 15 minutes, until the filling is hot and the peppers are the softness you want.

Serving is 2 halves or 1 whole pepper. Add more veggies on the side.