Veal Stuffed Peppers – Recipe

This is a great warm meal for a cold “veggie day”, and non-dieters will appreciate this meal too! One of the biggest challenges I face is not only cooking ‘diet food’ for me, but rather cooking something that my family will eat and just happens to be healthy for me. I am not a big fan of cooking multiple dinners, and few things are quite as rewarding as cooking a ‘diet meal’ that others just fall in love with. I love hearing my wife say “I can’t believe that this is good for you.”

Ingredients:

  • 4-6 Bell Peppers (depending on size)
  • 1 lb veal (lean if possible)
  • 1 28oz can whole plum tomatoes (skins removed), drained then coarsely chopped
  • 1 Red Onion – Chopped
  • 1 Shallot – Chopped
  • 1 Clove Garlic – Minced
  • 1 tsp salt
  • 1/8 tsp fresh ground pepper
  • 1/8 tsp Rosemary
  • 1-1/2 tsp Worcestershire Sauce
  • 1/2 cup Oat Bran
  • 1 Cup Dry white wine (2X 1/2 cup) a dry chardonnay will suffice, or dilute 2/3 cup dry vermouth into 1/3 cup water; do not use sour wine
  • 1/2 cup veal or beef stock
  • 1 6+ cup Dutch Oven w/ lid
  • 1 tsp Olive oil

A. Prepare the Peppers

  1. Cut the tops off the peppers and remove the stem, seeds and white innards.
  2. Wash the peppers in cold water
  3. Steam the peppers for 5 minutes
  4. Set aside
  5. Preheat oven to 350

B. Prepare the Stuffing 

  1. Heat the olive oil in the dutch oven over med-high heat, add the onion and fresh black pepper, saute for 7 min
  2. Add the garlic and shallot, saute 1 minute
  3. Mix in the veal, Saute until lightly browned
  4. Push the mixture to one side of the dutch oven, tilt, and remove any fat or liquid with a baster or spoon.
  5. Add 1/2 cup wine, tomatoes & rosemary, bring to a simmer, reduce heat low-med
  6. Add oat bran, simmer 3 minute; the mixture should stiffen as the oatbran cooks and absorbs the liquid; be careful not to burn the bottom.
  7. Adjust flavor with salt and pepper if necessary
  8. Remove the ‘stuffing’ to a side dish

C. Prepare & Bake the Peppers

  1. Lightly salt and pepper the inside of the peppers
  2. Stuff the peppers with the veal mixture on a separate plate
  3. Place the unwashed dutch oven back on the burner at med-high heat and add remaining 1/2 cup wine & 1/2 stock, scrape any residue stuck to the bottom of the dutch oven with a wooden/plastic spoon
  4. Simmer uncovered for 5 minutes
  5. Add the stuffed peppers back into the dutch oven, baste 2X
  6. Cover and place in the middle of a 350F oven for 25, baste twice during the baking period.
  7. Uncover and bake for 5 more minutes. Note: For those of you cooking for a non-dieter, add shredded cheese (gruyere, or parmesan) to the top of their pepper during the uncovered period
  8. Once done baking, gently remove the peppers with two large spoons and set on a side plate to cool.
  9. Put the dutch oven & residual liquid back on a medium high heat stove-top
  10. Rapidly boil for 2-5 min, until the you are left with 1/3 cup; adjust flavor if needed.
  11. Spoon sauce over peppers

ENJOY!

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