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Nutrition for Optimal Wellness
Seafood Stuffed Peppers

Republished with permission from Natural Health and Alternative Medicine Newsletter, Issue #235, February 20-21, 2004,

Serves 8

1 1/2 pounds medium-sized shrimp
1/4 cup grated Parmesan cheese
2 tablespoons chopped fresh parsley
1/8 teaspoon pepper
Dash of hot sauce
3/4 pound crabmeat
1 cup cooked rice
1/2 cup shredded part-skim mozzarella cheese
8 medium-sized bell peppers
1 teaspoon butter
1/2 cup chopped green onions
1/3 cup chopped celery
1 clove garlic, minced
  1. If not already cooked, boil shrimp in water for 3-5 minutes; rinse with cold water and peel and de-vein.
  2. Coarsely chop shrimp and set aside.
  3. Cut the tops off of peppers and discard; remove the seeds and inner membrane and discard.
  4. Heat enough water to cover peppers to boiling.
  5. Add peppers to boiling water and cook for 5 minutes.
  6. Drain peppers upside down and set aside.
  7. Heat a large nonstick skillet over medium heat until hot, then spray with nonstick cooking spray and add butter.
  8. When butter is melted, add green onions, celery and garlic and saute until tender; about 5 minutes.
  9. Remove from heat and add shrimp, crabmeat and remaining ingredients and mix well.
  10. Spoon shrimp mixture evenly into each pepper.
  11. Place peppers into a large baking dish and add 1 inch water.
  12. Bake at 350 degrees for 25-30 minutes or until heated through.

Nutrients per serving (1 stuffed pepper):
Calories: 192
Total fat: 4 grams
Saturated fat: 1 gram
Cholesterol: 142 mg
Sodium: 323 mg
Carbohydrate: 15 grams
Protein: 23 grams
Dietary fiber: 3 grams