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Fitness stuffed peppers

Name: Fitness Stuffed Peppers (Beef, Rice, Mozzarella)
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 2 peppers (1 serving)
Cuisine: Fitness
Ingredients: 1 large red pepper (halved); 150g lean beef mince 3%; 60g basmati rice, uncooked (~160g cooked); 1/4 onion, finely chopped; 3 garlic cloves, minced; 3/4 tsp olive oil; 1 tsp tomato paste; 1/2 tsp paprika; Oregano; 1/4 tsp salt; 1 pinch of pepper; 30g grated mozzarella; Fresh parsley, chopped

A meal I pull out whenever I want something filling without blowing my macros. Two loaded pepper halves: 495 kcal and 49g of protein. A beef-and-rice filling done lasagne-style, gratinated with mozzarella and cooked in the air fryer in 12 minutes. Not bland, not complicated.

Macros for the whole dish (2 peppers)

495Calories

49gProtein

10gFat

53gCarbs

Values tracked on MyFitnessPal by Bahri · Halve them if you count one pepper per portion

Why this works on a cut

The ratio is clean: 49g of protein for only 10g of fat. The 3% lean beef does the heavy lifting on protein, the basmati rice brings carbs that keep you full, and the pepper adds volume for almost no calories. You eat a real meal, you are satisfied, and you stay inside your numbers.

This is exactly the kind of dish I give clients on a cut: easy to weigh, easy to repeat, and good enough that you don't quit after three days. The mozzarella on top is 30g, no more — just enough for the gratin without wrecking the fat.

Ingredients (2 peppers)

1 large red pepperHalved and deseeded

150g lean beef mince 3%The leanest you can find

60g basmati rice (uncooked)About 160g once cooked

1/4 onionFinely chopped

3 garlic clovesMinced

3/4 tsp olive oilThe only added fat

1 tsp tomato pasteBinds the filling

1/2 tsp paprika+ oregano to taste

1/4 tsp salt+ 1 pinch of pepper

30g grated mozzarellaFor the gratin

Fresh parsleyChopped, to finish

Instructions

Prep the peppers

Halve the pepper, remove the seeds and white membranes. Set both halves aside — they will be the containers.

Cook the rice

Cook the 60g basmati rice, then drain it thoroughly. Well-drained rice is the key to avoiding a soggy filling.

Sauté onion and garlic

Sauté the chopped onion and garlic in 3/4 tsp olive oil until lightly golden.

Sear the beef

Add the beef mince and sear over high heat. Season with salt, pepper, paprika and oregano, then stir in the tomato paste.

Mix the filling

Stir the drained rice into the seasoned meat. Mix well for an even filling.

Stuff the peppers

Fill each pepper half with the mixture, packing it to the top.

Gratinate in the air fryer

Spread the grated mozzarella on top. Cook in the air fryer at 180C for 12 minutes, until the cheese is golden.

Finish

Sprinkle with chopped fresh parsley and serve immediately.

Coach tips

Drain the rice well: wet rice makes the filling soggy and the gratin collapse.
3% beef maximises protein and keeps fat low — that is what makes this dish so clean on a cut.
No air fryer? Regular oven at 180C (fan) for about 20 minutes.
Make a double batch of filling on Sunday: stuff to order and cook in 12 minutes during the week.
Want more volume for few calories? Add finely chopped veg (courgette, mushrooms) to the filling.

Variations

Chicken versionSwap the beef for minced or diced chicken.

More fibreBrown rice or quinoa instead of basmati.

Lactose-freeLight mozzarella or nutritional yeast for the gratin.

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