Spicy Stuffed Bell Peppers

Ingredients

• 3 largered bell peppers, halved and seeds removed
• 1 tablespoon (15 ml)avocado oil
• 1/2smoked turkey or beef sausage
• 1 largegreen bell pepper, diced
• 1 mediumonion, diced
• 1celery stalk, diced
• 454 gchicken breast, cut into 2.5 cm pieces
• 1 tablespoon (15 ml)chilli powder
• 2 teaspoons (10 ml)Italian seasoning
• 1 teaspoon (5 ml)cayenne pepper
• 2 teaspoons (10 ml)fennel powder
• 3 cups (about 600 g)cooked jasmine rice
• 1 cup (240 ml)low-sodium chicken stock
• 5 tablespoons (75 ml)no-added-salt tomato purée
• to tastesea salt and black pepper
• to tasteparsley

Instructions

1. 1

   Prepare ingredients

   Prepare and measure the ingredients. Heat the oven to 200°C (400°F).

2. 2

   Bake peppers

   Spray the insides of the hollowed pepper halves, then set them cut-side down on a baking tray. Bake for 20 minutes.

3. 3

   Cook sausage vegetables

   Heat a large non-stick frying pan over a medium-high heat. Add the oil and sausage to the hot pan and cook for 2–3 minutes, until the edges of the turkey sausage are seared. Add the diced vegetables and cook for a further 2–3 minutes, until softened and the onion is slightly browned and translucent.

4. 4

   Sear chicken

   Make a space in the centre of the pan and add the chicken. Leave it undisturbed for about 2 minutes to sear, then toss it together with the other ingredients in the pan.

5. 5

   Season rice mixture

   Add the chilli powder, Italian seasoning, cayenne and fennel, then stir so the rice is coated in the seasoning. Add the stock and tomato purée to thicken the mixture; it should be thick and creamy rather than watery. Season to taste with sea salt and pepper.

6. 6

   Fill and bake

   Divide the mixture evenly among the baked pepper halves. Cover the tray with foil and bake for 20 minutes, removing the foil for the final 5 minutes. Garnish with parsley before serving.

What are stuffed peppers?

Stuffed peppers are hollow bell peppers filled with a savoury mixture and baked until tender. This version pairs jasmine rice with chicken, sausage and vegetables, with chilli and fennel bringing warmth and savoury flavour.

The recipe combines familiar stuffed-pepper cooking with seasonings and ingredients from different traditions; the listed cuisine is Asian. Pre-baking the pepper halves gives them a head start, while the filling comes together in one pan.

Nutrition and macros by portion

The nutrition label shows one serving as written: 310 calories, 28g protein, 34g carbs, 7g fat.

The rice and peppers provide most of the carbohydrates, while chicken and sausage contribute protein. Avocado oil and sausage provide much of the fat; pair a pepper with a simple salad or extra non-starchy vegetables for a balanced plate.

Build flavour in the pan

Sausage first: cooking it in hot oil helps brown its edges and flavour the pan before the vegetables go in. Keep the heat at medium-high so the vegetables soften without losing all their texture.

Chicken next: place the pieces in the cleared centre and leave them alone for about 2 minutes to sear. Toss everything together afterwards, as directed.

Get the filling consistency right

Rice and seasoning: stir the cooked rice thoroughly with the spices so the grains are evenly coated. This distributes the chilli, Italian seasoning, cayenne and fennel through the filling.

Stock and tomato purée: add both to bind and thicken the mixture. Aim for a thick, creamy filling rather than a loose one, which is easier to spoon into the peppers.

Check the peppers and filling

Pepper texture: the first 20 minutes of baking soften the pepper halves before filling. The covered bake finishes them gently, while removing the foil for the last 5 minutes lets the tops dry slightly.

Chicken doneness: check that the chicken pieces are cooked through before serving. Cut into a larger piece if needed; the centre should no longer look raw.

Plan the cooking time

The recipe takes 55 minutes in total, including two oven stages and a short pan-cooking stage. Prepare the vegetables and chicken while the oven heats to keep the steps moving.

Use already-cooked rice, including frozen cooked rice as suggested, so the filling can be assembled without waiting for a pot of rice to cook.

Choose what to serve alongside

The rice, chicken and vegetables make these peppers a substantial main course on their own. For a lighter accompaniment, add a crisp green salad or simply serve extra vegetables alongside.

Parsley adds a fresh finish just before serving. If you want more heat at the table, offer chilli flakes separately so everyone can adjust their portion.

Recipe notes & tips

• Cut the chicken into evenly sized pieces so they cook at a similar rate.
• Let the chicken sear undisturbed for about 2 minutes before tossing it with the vegetables.
• Use cooked rice for the filling; frozen cooked rice can be used as a time-saver.
• Taste the filling after adding the stock and tomato purée, then adjust the salt and pepper.
• Keep the pepper halves cut-side down for their first 20 minutes in the oven.
• Add the parsley garnish just before serving.

Variations

• Adjust the heat: reduce the cayenne for a milder filling or add more to taste.
• Choose the sausage: use smoked beef sausage instead of smoked turkey sausage, as offered in the recipe.
• Use another rice: substitute another cooked rice if jasmine rice is unavailable.
• Add fresh herbs: finish with chopped parsley for a fresh, herby note.
• Make it ahead: prepare the filling in advance and fill the peppers when ready to bake.

Common mistakes to avoid

• Skipping the first bake: the peppers need their initial 20 minutes in the oven before filling.
• Stirring the chicken too soon: leave it undisturbed for about 2 minutes so it can sear.
• Adding too much liquid: the filling should be thick and creamy, not watery.
• Leaving the tray uncovered throughout: cover it with foil for the bake, then uncover for the final 5 minutes.
• Over-softening peppers for freezing: reduce the baking time by 5–10 minutes if preparing them for the freezer.

How to store

Store leftovers in the fridge for 5–6 days. Reheat until hot throughout; the recipe advises reducing the baking time by 5–10 minutes if preparing peppers for freezing, as thawing can make them softer.

Frequently asked questions