Low-Calorie Stuffed Peppers with Ketchup, Basmati Rice and Ground Beef


“There are so many versions of stuffed peppers!  Only ketchup, Basmati rice,  onion,  salt and pepper make up the flavor for the inside of this easy, tasty, low-calorie version.   I think the ones with tomato sauce are kind of bland and need more kick in them.  But I don’t like them very spicy or with other vegetables in the filling either.   Using ketchup and Basmati rice makes a big flavor difference  while sticking to the traditional way of making stuffed peppers with just rice and ground beef.  We love these!   Serve with extra heated ketchup on top!  They are so delicious and guilt-free!  

One stuffed pepper is only 220 calories or 6 Weight Watcher Points.    Not too bad at all!     Enjoy!”

Servings: 6


1 pound ground beef
1/2 cup onion, finely chopped (1 medium onion)
1/3 cup ketchup
6  bell peppers
1/2 cup raw white Basmati rice, or 1-1/2 cups cooked rice
1 teaspoon salt
1/2 teaspoon pepper 


1. In a large pot, boil the rice in salted water until tender, set aside. (You can use minute rice to make this step faster. My personal preference is  Success Minute Basmati Rice. I love the nutty flavor of Basmati!) 
2. Cut the tops off the peppers and remove the seeds. (Optional: Save the tops if you want to  use them on top of the peppers before you bake them.)
3. Soften the peppers a little bit in the microwave before stuffing them.  Put the peppers upside down on a plate, cover, and microwave them for 3 or 4 minutes, just to soften them a little bit.  ( Or you can use the old  parboil method: In a large pot of boiling water, parboil the peppers for 5 minutes just to soften them a little bit.)   Drain, remove the peppers and set them aside. 
4. In a large skillet over medium heat, sauté the ground beef and onions, finely chopping the ground beef and cooking until the beef is browned.
5. Drain any grease.
6. Add the cooked rice, ketchup, salt, and pepper to the ground beef and onions.
7. Stuff each pepper with the filling, (add the top of the pepper if desired)  and place the peppers in a casserole dish, adding about one-half cup of water to the bottom of the casserole dish.
8. Cover and bake at 350° for about 20 minutes or until the peppers are tender.
9. Serve with additional heated ketchup.

Nutritional Information

Low-Calorie Stuffed Peppers with Ketchup, Basmati Rice, and Ground Beef

Servings Per Recipe: 6
Amount Per Serving : 1
Calories: 220
Calories from Fat: 35

* % Daily Value *
* Total Fat 13g 20%
* Saturated Fat 8g 40%
* Cholesterol 47mg 16%
* Sodium 386mg 16%
* Total Carbohydrates 17g 6%
* Dietary Fiber 1g 6%
* Protein 14g 25%
* Sugars 3g
* Vitamin A 0%
* Vitamin C 65%
* Calcium 1%
* Iron 9%

* * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Leave a Reply