Mediterranean Unstuffed Peppers

Mediterranean Unstuffed Peppers
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: Designed for One! cookbook. Recipe Credit: .

This quick meal for one is perfect for a weeknight dinner. Use leftover cooked rice if you have it, or make a larger batch and freeze the rest for another night.

For more single-serving recipes, check out our cookbook, Designed for One!, by Nancy S. Hughes. To order directly from the American Diabetes Association, click here.

  • Prep time
    10 min
  • Cook time
    12 min
  • Servings
    1 Servings
  • Serving size
    1 pepper with 1 1/4 cup beef mixture
Nutrition Facts

Nutrition Facts

1 Servings

  • Serving Size
    1 pepper with 1 1/4 cup beef mixture
  • Amount per serving Calories 390

  • Total Fat 13g
    • Saturated Fat 4.5g
    • Trans Fat 0g
  • Cholesterol 55mg
  • Sodium 410mg
  • Total Carbohydrate 45g
    • Dietary Fiber 6g
    • Total Sugars 23g
  • Protein 27g
  • Potassium 664mg
  • Phosphorus 219mg

Choices/Exchanges: 1/2 Fruit, 1 1/2 Fat, 1 Starch, 1 Fruit, 3 Nonstarchy vegetable, 3 Lean protein, 1 Fat



  • 93% lean ground beef
    3 oz
  • onion(s) (chopped)
    1/4 cup
  • roasted, salted, hulled pumpkin seeds
    1 1/2 tbsp
  • water
    1/2 cup
  • cooked brown rice
    1/3 cup
  • no salt added tomato sauce
    3 tbsp
  • raisins
    2 tbsp
  • ground cinnamon
    1/2 tsp
  • medium green or red bell pepper (halved lengthwise and seeded)
  • salt
    1/8 tsp
  • low fat plain Greek yogurt
    2 tbsp


  1. Heat a medium nonstick skillet over medium-high heat. Cook the beef and onion for 3 minutes, stirring frequently. Add the pumpkin seeds; cook 2 minutes. Stir in the water, rice, tomato sauce, raisins, and cinnamon. Reduce heat to low, cover, and cook 4 minutes to blend flavors and thicken slightly.

  2. Meanwhile, place the pepper halves on a microwave-safe plate, cover, and microwave on high setting for 2-3 minutes or until peppers are tender.

  3. Turn the peppers over. Stir the salt into the beef mixture and spoon into the pepper halves. Top with yogurt.