Stuffed Pepper Soup (Weight Watchers-Friendly)
Ingredients:

  • 1 lb lean ground turkey or ground chicken (99% fat-free) – 0 points
  • 2 bell peppers (any color), chopped – 0 points
  • 1 medium onion, chopped – 0 points
  • 3 garlic cloves, minced – 0 points
  • 1 (15 oz) can diced tomatoes – 0 points
  • 1 (15 oz) can tomato sauce – 0 points
  • 1 (15 oz) can low-sodium beef or chicken broth – 0 points
  • 1/2 cup uncooked brown rice (or cauliflower rice for 0 points) – 3 points for brown rice or 0 points for cauliflower rice
  • 1 tsp Italian seasoning – 0 points
  • 1 tsp smoked paprika – 0 points
  • 1/2 tsp salt – 0 points
  • 1/2 tsp black pepper – 0 points
  • Fresh parsley or basil, chopped (optional for garnish) – 0 points

Instructions:

  1. Cook the meat: In a large pot or Dutch oven, cook the ground turkey or chicken over medium heat until fully cooked and browned. Break it up with a spoon as it cooks. Drain any excess fat if needed.
  2. Add vegetables: Add the chopped onion, bell peppers, and garlic to the pot. Cook for about 5-7 minutes, until the vegetables are softened.
  3. Add remaining ingredients: Stir in the diced tomatoes, tomato sauce, broth, Italian seasoning, smoked paprika, salt, and black pepper. Bring the mixture to a boil.
  4. Add rice: Stir in the uncooked brown rice (or cauliflower rice for 0 points). Reduce the heat to a simmer, cover the pot, and let it cook for 30-35 minutes, or until the rice is tender.
  5. Taste and adjust: Taste the soup and adjust the seasonings as needed. Add more salt, pepper, or spices to suit your taste.
  6. Serve: Ladle the soup into bowls and garnish with freshly chopped parsley or basil if desired.

Yields: 6 servings
Serving Size: About 1 cup

Nutritional Information (per serving with brown rice):

  • Calories: ~150
  • Protein: 18g
  • Carbs: 20g
  • Fat: 2g
  • Points (per serving): ~1-2 points (Weight Watchers, depending on your choice of rice)

Tips:

  • Rice Variations: To keep this soup at 0 points, use cauliflower rice instead of brown rice. It offers the same texture and fills the soup without the extra points.
  • Meat Choice: Lean ground turkey or chicken keeps the points low. You can also use lean ground beef, but be sure to account for any point differences.
  • Make it Creamy: For a creamy version, stir in some fat-free Greek yogurt or low-fat sour cream just before serving, but adjust points accordingly.
  • Bulk it Up: Feel free to add more veggies like zucchini, carrots, or spinach to make the soup heartier without adding points.
  • Slow Cooker: You can make this soup in a slow cooker by cooking on low for 6-7 hours or on high for 3-4 hours. Add the rice or cauliflower rice in the last hour.

Benefits:

  • Low in Points: This soup is filling and flavorful while staying low in points, making it perfect for Weight Watchers.
  • High Protein: Lean ground turkey or chicken provides a high amount of protein, keeping you satisfied for longer.
  • Nutrient-Dense: Bell peppers are packed with vitamins A and C, while the soup is also low in fat and carbs.
  • Easy Meal Prep: This soup is great for meal prep and can be stored in the fridge for up to 3 days or frozen for longer.

Conclusion:

This Stuffed Pepper Soup is a comforting and nutritious dish that’s easy to make and packed with flavor. It’s the perfect low-point meal for those following the Weight Watchers plan, offering a healthy balance of lean protein, vegetables, and grains. The soup can be easily customized with more veggies or alternate grains, making it versatile while keeping you on track with your points goals. Ideal for weeknight dinners or meal prepping ahead!