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Dietitians Dish – March 11, 2024

Menu Planning Magic!

Check what’s on-sale and then plan a weekly menu. Start by finding recipes that use the same vegetables. Peppers, onions, and celery can be used in a variety of cooked meals or as salad toppers. Start the week by prepping all your produce at one time and batch cooking any meat to save time later in the week. It’ll help reduce food waste and save money too! Recipes using the same items in different ways will also give you more mealtime variety.

Make a hearty pot of chili, and freeze left overs for a future dinner. Then, later in the week, transform some of the same ingredients to create a delicious stuffed pepper.

Hearty & Healthy Turkey Chili

Hearty & Healthy Turkey Chili

Ingredients:

  • 2 Tbsps. olive oil
  • 2 green or red bell peppers, chopped
  • 2 medium celery stalks, chopped
  • 2 medium yellow onions, chopped
  • 4 garlic cloves, minced
  • 1/4 cup chili powder
  • 4 tsps. minced jalapeño pepper
  • 1 tsp. ground cumin
  • 1 tsp. ground red pepper

  • 3 pounds 93% lean ground turkey
  • 1 can (6 ounces) tomato paste
  • 1 can (28 ounces) crushed tomatoes
  • 2 cups less-sodium chicken broth
  • 1 can (15.5 ounces) no salt added cannellini beans, drained & rinsed
  • 1 can (15.5 ounces) no salt added red kidney beans, drained & rinsed
  • 1/4 cup chopped fresh cilantro

Directions:

  • In large saucepot, heat oil over medium heat. Add bell peppers, celery, and onions; cook 8 minutes or until vegetables begin to soft en, stirring frequently. Stir in garlic, chili powder, jalapeño, cumin, and ground red pepper; cook 1 minute.
  • Increase heat to medium-high. Add turkey and cook 8 minutes or until browned, breaking up meat with side of wooden spoon. Stir in tomato paste; cook for 1 minute. Stir in tomatoes and broth; heat to simmering. Reduce heat to medium-low; cover and cook for 10 minutes, stirring occasionally. Stir in beans and cilantro; cook 5 minutes. Makes about 16 cups.

Greek Stuffed Pepper

Greek Stuffed Pepper

Ingredients:

  • 1 cup pearled farro, rinsed and drained
  • 2 large green bell peppers, halved lengthwise and seeded
  • 1/2-pound 93% lean ground turkey
  • 2 Tbsps. olive oil
  • 1/4 cup chopped onion

  • 1/2 cup chopped eggplant
  • 1 can (14.5 ounces) Italian style diced tomatoes
  • 1/2 tsp. salt
  • 1/4 tsp. ground black pepper
  • 1/3 cup grated Parmesan cheese

Directions:

  • Preheat oven to 350°. Prepare farro as label directs.
  • Place bell peppers, cut side up, on rimmed baking pan. In large skillet, cook turkey over medium-high heat 8 minutes or until browned, breaking up turkey with side of spoon; with slotted spoon, transfer to paper towel-lined plate.
  • In same skillet, heat oil over medium-high heat; add onion and cook 3 minutes, stirring occasionally. Add eggplant; cook for 2 minutes, stirring occasionally. Add tomatoes with juice; cook for 3 minutes, stirring occasionally. Stir in salt, pepper, farro and turkey.
  • Fill bell peppers with farro mixture; sprinkle with cheese. Bake 30 minutes or until peppers are tender.