By Barbara Day, M.S., R.D., C.N.

One of my favorite snacks has been these colorful mini-sweet peppers. Here’s a calcium rich stuffed pepper.  It contains as much calcium as a serving of milk, rich in vitamin A, C and potassium.

Nutritional Information Per Serving:   369 calories, 28 grams protein,  16 grams of fat,  5 grams of CHO, 5 grams dietary fiber,  477 mg sodium.

Preparation Time: 10 minutes Cook Time: 20 minutes

Serves:  4


  • 16 mini-peppers, halved
  • 1 pkg (8 oz) light cream cheese, softened
  • ½ cup reduced fat (4 oz) shredded cheddar cheese
  • ½ cup reduced fat (4 oz) shredded Monterey jack cheese
  • 6 oz ground lean beef (96%), turkey or bison, browned & crumbled
  • ¼ tsp salt (optional)
  • ¼ tsp chili powder
  • ¼ tsp garlic powder
  • ½ cup dry bread crumbs


Mix cheeses, ground meat and seasonings in a mixing bowl.  Mix well. Sppon filling in each pepper half.  Roll in bread crumbs.  Place in a 15 X 10X 1” pan spray with cooking spray. Bake uncovered for 20 minutes in a 350 degrees oven.

Shopping List

  • 16 mini-peppers
  • 1 pkg (8 oz) light cream cheese
  • reduced fat shredded cheddar cheese
  • reduced fat shredded Monterey jack cheese
  • ground lean beef (96%), turkey or bison
  • ¼ tsp salt (optional)
  • chili powder
  • garlic powder
  • dry bread crumbs

Image from: www.blogchickabowbow.com

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHealthWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 12 grandchildren.    






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