Recipe of the Week: 7-Minute Healthy Sauteed Red Bell Peppers

"Healthy Sauté" is my revolutionary new way to bring out the delicate, sweet flavor of Red Bell Peppers while helping to preserve most of their nutrients. The easy-to-prepare Mediterranean Dressing adds even more flavor and nutrition. I recommend using Red Bell Peppers (or yellow or orange ones if red ones are not available), rather than Green Bell Peppers, which tend to become bitter when cooked. (Taken from page 167 of the 2nd Edition of the World's Healthiest Foods book.)

Prep and Cook Time: 7 minutes Ingredients: 2 medium red bell peppers, sliced 3 + 2 TBS low-sodium vegetable or chicken brothor water Mediterranean Dressing 3 TBS extra virgin olive oil (or to taste) 2 tsp lemon juice 2 medium cloves garlic, chopped sea salt and pepper to taste Optional: goat or feta cheese

Directions:

1. Chop garlic and let sit for 5 minutes.
2. Slice Red Bell Peppers 1/4-inch thick. The correct thickness is important for proper cooking.
3. Heat 3 TBS broth in a stainless steel skillet over medium high heat if using a medium size burner or on medium if using a large size burner. Watch broth as it will begin to steam in only a few seconds.
4. As soon as liquid begins to steam, add Red Bell Peppers and cover with a tight fitting lid.
5. After 3 minutes, remove the cover and turn once keeping the Bell Peppers in an even layer in the pan. Continue to cook, uncovered, for another 4 minutes.
6. Transfer to a bowl. For more flavor, toss Bell Peppers with the remaining ingredients while they are still hot. (Mediterranean Dressing does not need to be made separately.) Research shows that fat-soluble vitamins and carotenoids found in foods, such as Red Bell Peppers, may be better absorbed when consumed with fat-containing foods like extra virgin olive oil.

   Serves 2
   

   Nutritional Profile

   Healthy Sauteed Red Bell Peppers
   1.00 serving
   (250.80 grams)

   Calories: 243

   NutrientDRI/DV

   Introduction to Recipe Rating System Chart

   In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which 7-Minute Healthy Sautéed Red Bell Peppers is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

   Healthy Sauteed Red Bell Peppers 1.00 serving 250.80 grams Calories: 243
   Nutrient	Amount	DRI/DV (%)	Nutrient Density	World's Healthiest Foods Rating
   vitamin C	431.86 mg	576	42.6	excellent
   vitamin A	712.15 mcg RAE	79	5.9	excellent
   vitamin B6	0.70 mg	41	3.0	good
   molybdenum	11.34 mcg	25	1.9	good
   vitamin E	3.58 mg (ATE)	24	1.8	good

   World's Healthiest Foods Rating	Rule
   excellent	DRI/DV>=75% OR Density>=7.6 AND DRI/DV>=10%
   very good	DRI/DV>=50% OR Density>=3.4 AND DRI/DV>=5%
   good	DRI/DV>=25% OR Density>=1.5 AND DRI/DV>=2.5%

   In-Depth Nutritional Profile for 7-Minute Healthy Sautéed Red Bell Peppers

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