Bell Pepper

Pepper Steak Stir Fry


  • 1 tablespoon vegetable oil divided use

  • 2 green bell peppers cored, seeded and cut into strips

  • 1 1/4 pounds flank steak thinly sliced

  • 2 teaspoons minced garlic

  • 1 teaspoon minced ginger

  • salt and pepper to taste

  • 1/4 cup soy sauce

  • 1 1/2 tablespoons sugar

  • 1 1/2 tablespoons cornstarch


  1. Heat 1 teaspoon of the vegetable oil over medium high heat in a large pan.

  2. Add the peppers and cook for 3-4 minutes or until just tender. Remove the peppers from the pan and place on a plate.

  3. Add the remaining oil to the pan. Season the flank steak with salt and pepper to taste.

  4. Increase heat to high. Add the steak to the pan and cook for 5-6 minutes or until lightly browned.

  5. Add the garlic and ginger, then cook for 30 seconds.

  6. Place the peppers back in the pan with the steak.

  7. In a small bowl, whisk together the soy sauce, sugar, 1/4 cup water and cornstarch.

  8. Pour the sauce over the steak mixture and bring to a simmer. Cook for 2-3 minutes or until sauce has just thickened, then serve.

Roasted Green Pepper and Tomato Breakfast Casserole with Feta and Oregano


  • 1 green bell pepper, seeds removed and cut into thin strips

  • olive oil, for brushing baking pan (or use nonstick spray)

  • 1/2 tsp. dried oregano (optional, but good)

  • 1 cup cherry tomatoes, sliced in half

  • 1 cup crumbled Feta cheese (more or less to taste)

  • 10 eggs

  • salt and fresh ground black pepper for seasoning eggs


  1. Preheat oven or toaster oven to 375F/190C.

  2. Brush 9″ x 13″ (or similar size) baking dish with olive oil, including the sides, or spray with nonstick spray.

  3. Cut out seeds from green pepper, then cut into short thin slices.

  4. Put green pepper into baking dish, sprinkle dried oregano over, and roast for 10 minutes.

  5. While green pepper roasts, cut cherry tomatoes in half. Break eggs into a bowl and beat until egg yolks and whites are well combined.

  6. Season eggs with salt, and fresh ground black pepper.

  7. After peppers roast for 10 minutes, add cut cherry tomatoes and stir to combine.

  8. Put dish back in oven and roast 15 minutes more, or until tomatoes start to look slightly cooked.

  9. Sprinkle Feta cheese over roasted peppers and tomatoes, then pour beaten eggs over. (I used a fork to stir slightly so the roasted peppers and tomatoes were evenly distributed in the eggs.)

  10. Return pan to oven and cook for about 30 minutes, or until the top is lightly browned and eggs are set. (I had a deep dish, so if you’re using a flatter dish it will take less time.

  11. It will puff up a bit when it cooks, but after it cools for a few minutes the casserole will settle.)

  12. Serve hot.

  13. This is good served with a dollop of low-fat sour cream or plain yogurt.

  14. This casserole can be kept in the fridge and reheated in a microwave, but be careful not to microwave too long or the eggs will get rubbery.

Slow-Roasted Bell Pepper with Red Lentils


  • 1 cup skinned split brown lentils (salmon-colored in this form, masoor dal), picked over for stones

  • 2 tablespoons canola oil

  • 1 large green bell pepper, cut in half lengthwise, stem and seeds removed, finely chopped

  • 2 to 4 fresh green Thai, cayenne, or serrano chiles, to taste, stems removed, thinly sliced crosswise (do not remove the seeds)

  • 1 medium-size tomato, cored and cut into 1/2-inch pieces

  • 1 1/2 teaspoons coarse kosher or sea salt

  • 1/2 teaspoon ground turmeric

  • 1/4 cup finely chopped fresh cilantro leaves and tender stems


  1. Place the lentils in a medium-size saucepan. Fill the pan halfway with water and rinse the lentils by rubbing them between your fingertips. The water will become cloudy. Drain this water. Repeat three or four times, until the water remains relatively clear; drain. Now add 3 cups water and bring to a boil, uncovered, over medium heat. Skim off and discard any foam that forms on the surface. Reduce the heat to medium-low, cover the pan, and simmer, stirring occasionally, until the lentils are tender, 10 to 15 minutes.

  2. While the lentils are cooking, heat the oil in a medium-size skillet over medium heat. Add the bell pepper and chiles, and cook, uncovered, stirring occasionally until the bell pepper initially releases its water and then starts to brown, and the hot chiles smell pungent (adequate ventilation will help clear the air), 10 to 12 minutes.

  3. Stir in the tomato, salt, and turmeric, and scrape the bottom of the skillet to deglaze it, releasing the browned bits. Pour in 2 cups water and cook, uncovered, stirring occasionally, until the tomato has softened and turn slightly pulpy, 5 to 8 minutes.

  4. Once the lentils are tender, pour the bell pepper sauce into the pan. Raise the meat to medium and continue to simmer the dal, uncovered, stirring occasionally, until the flavors mingle and the sauce thickens slightly, 5 to 8 minutes.

  5. Stir in the cilantro, and serve.

Pork & Swiss Chard Tacos with Spicy Pineapple Salsa


  • 1 1-lb pork tenderloin, trimmed

  • 2 tsp chile powder

  • 1/2 tsp sea salt

  • 8 6-inch corn tortillas

  • 1 tbsp safflower oil

  • 1/2 red onion, thinly sliced

  • 1 bunch Swiss chard, stems discarded and leaves chopped


  • 1 cup peeled and chopped pineapple

  • 1/4 cup finely chopped red bell pepper

  • 1/4 cup finely chopped red onion

  • 1/2 jalapeño chile pepper, finely chopped (about 1 tbsp)

  • 2 tbsp fresh lemon juice

  • 1/8 tsp sea salt


  1. In a bowl, combine all salsa ingredients; set aside.

  2. Cut pork into 1-inch-thick medallions. Cut medallions into ½-inch-thick strips. In a bowl, toss pork with chile powder and ½ tsp salt; set aside.

  3. Heat a large skillet on medium-high. Add tortillas in batches and heat until warm and pliable, about 1 minute per side. Stack tortillas, wrap in foil and set aside.

  4. Reduce heat to medium and heat oil in skillet. Add sliced onions and sauté until beginning to soften, 3 minutes. Add pork and continue to sauté until no longer pink in center, about 4 minutes. Transfer to a plate and cover with foil. Add chard leaves to pan and sauté, tossing with tongs, until chard has wilted, about 2 minutes. Divide pork, chard and salsa among tortillas.

Cucumber Kale Wraps with Zesty Peanut Sauce


  • 2 large cucumbers

  • 1/2 tsp plus pinch sea salt, divided

  • 4 large curly kale leaves, washed, patted dry and tough stems removed

  • 1 cup canned chickpeas, drained and rinsed

  • 2 pinches each ground black pepper and chile powder, divided

  • Pinch ground cumin

  • 1 orange bell pepper, finely chopped

  • 1 1/3 cups shredded purple cabbage

  • 1/4 cup chopped cherry tomatoes

  • 1/4 cup fresh alfalfa sprouts

  • 3 tbsp finely chopped fresh cilantro leaves

  • 1 small clove garlic, minced

  • 1/2 cup natural unsalted creamy peanut butter

  • 1 tbsp reduced-sodium tamari sauce (GF soy sauce)

  • 2 tsp fresh lime juice

  • 1 1/2 tsp raw honey

  • Pinch ground ginger


  1. Slice ends off cucumbers. Working one at a time, secure cucumber in a spiral slicer and turn the crank to create noodles. Place noodles in a colander over a bowl; sprinkle with ½ tsp salt and let sit for 10 minutes to drain liquid.

  2. On a flat surface, lay each kale leaf flat. In a medium bowl, mash chickpeas with a fork and season with pinch each salt, black pepper, chile powder and cumin. Divide chickpea mixture among kale leaves and spread in an even layer to within 1 inch of edges.

  3. Over chickpea mixture, layer cucumber noodles, bell pepper, cabbage, tomatoes, sprouts and cilantro.

  4. To a mini food processor or blender, add garlic, peanut butter, tamari, lime juice, honey, ground ginger and remaining pinch each black pepper and chile powder. Add 1 tbsp water; process until smooth. Add more water, 1 tbsp at a time, and process until sauce reaches desired consistency.

  5. Drizzle 1 tsp peanut sauce over ingredients on each kale leaf. Fold in sides of each kale leaf and roll up like a burrito; secure with a toothpick. Slice each wrap in half and serve with remaining peanut sauce.