Bake up omelettes inside bell peppers for a healthy, tasty, and quick end-of-day meal. If you’re cooking for a smaller crowd, this recipe is easily halved. Finish everything off with a scattering of chives and/or hot sauce. If steering clear of dairy, you can stir in nondairy milk and shredded vegan cheese.
Free roaming
Research from Pennsylvania State University found that eggs from hens who are free to forage in the great outdoors are richer in important nutrients including omega-3 fats, vitamin E, and vitamin A.
Omelette Stuffed Peppers
Ingredients
- 4 red or orange bell peppers, halved
- 8 organic eggs, lightly beaten
- 3 Tbsp (45 mL) milk
- 1/2 cup (125 mL) grated Parmesan cheese
- 2 Roma (plum) tomatoes, seeded and chopped
- 2 cups (500 mL) chopped spinach
- 1/4 tsp (1 mL) salt
- 1/4 tsp (1 mL) black pepper
Nutrition
Per serving:
- calories249
- protein19 g
- total fat13 g
- sat. fat5 g
- total carbohydrates14 g
- sugars9 g
- fibre4 g
- sodium497 mg
Directions
01
Preheat oven to 375 F (190 C). Remove seeds and inner white membranes from bell peppers. In large casserole-style baking dish, place peppers cut side up. Use two dishes, if needed. Add 1/4 cup (60 mL) water to dish, and then bake peppers for 5 minutes.
02
Meanwhile, beat together eggs and milk. Stir in cheese, tomatoes, spinach, salt, and black pepper.
03
Pour egg mixture into bell peppers. Place peppers back in the oven and bake 25 minutes more, until eggs are set.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
