Skip to main content
Simply Nutritious, Quick and Delicious

Pick Your Pepper

Peppers are a common ingredient in so many recipes. Whether you play it safe with a bell pepper or throw in a punch of heat with a hot chile pepper, you are sure to find a pepper that brings a depth of taste to your dishes.

The most popular mild peppers are the bell and banana varieties. They can be slightly sweet and will give a sandwich or salad a boost of flavor. Poblano peppers are mild as well, and like bell peppers, they are large enough to stuff with ground meats and cheeses. All of these peppers are low on the Scoville scale, which measures the heat level of peppers according to Scoville heat units (SHU). These heat units correspond with the amount of capsaicin, the spicy component mainly found in the ribs and seeds of the pepper.

Common hot peppers (ranging from low to high on the Scoville scale) include jalapeno, serrano, tabasco, cayenne, and habanero. Be sure to wear gloves when working with hot peppers to prevent burning your hands, but if you can take the heat, they'll bring a layer of flavor to your dish!

Enchilada Stuffed Poblanos (Printable PDF)

4-6 large poblano peppers

1 (15 oz.) can no added salt tomato sauce

1 clove garlic, minced

½ teaspoon chili powder

½ teaspoon ground cumin

¼ teaspoon black pepper

¼ teaspoon dried oregano

1 lb. lean ground turkey

¼ cup chopped onion

½ cup frozen corn

¼ cup chile sauce

¼ teaspoon salt

¼ teaspoon black pepper

¾ teaspoon ground cumin

½ cup shredded low-fat cheddar cheese

Cut a lengthwise slit along one side of each poblano pepper; then make a small cross-wise slit along the top to create a T-shape, careful not to cut the stem off. Cut out and remove the core; then scoop out the seeds. Roast under broiler or over stovetop or grill until skin is charred. Transfer to plastic bag; close and leave for 15 minutes until cooled and skins are loosened. Preheat oven to 350F. Stir tomato sauce, garlic, chili powder, cumin, pepper and oregano in a 9x13 casserole dish. Meanwhile, brown the turkey and onion in a skillet over medium heat. Stir in remaining ingredients. Stuff turkey mixture into each pepper. Top with 2 Tablespoons cheese. Place peppers over the sauce in the baking dish. Bake, covered, for about 20 minutes. Spoon sauce over pepper and serve.

Yield: 6 servings

Nutrition Facts (per serving): 200 calories, 7 grams fat, 280 milligrams sodium, 16 grams carbohydrate, 4 grams fiber, 21 grams protein