Try Sweet Peppers

By Betty L. Chesnut

Sweet peppers—also known as bell peppers—can be found in dozens of varieties, differing in size, shape, color, and flavor. Green sweet peppers are most common, but all varieties are nutrient-rich and delicious to eat.

Sweet peppers provide vitamins A, C and E, and are a good source of potassium, vitamin B6 and folic acid. All varieties are nutritious, but the proportion of different nutrients varies from one variety to another. While green peppers provide more vitamin C than oranges, red peppers contain twice as much vitamin C as green peppers and ten times as much vitamin A. All provide only 30-40 calories per cup as well as 3 grams of dietary fiber.

Sweet peppers can be eaten either raw or cooked. Raw, eat them with a dip, added to a salad or sandwich or all on their own. They are indispensable in dishes such as gazpacho and ratatouille. They make excellent accompaniments to chicken, ham, tuna or eggs. They can be stuffed, used in marinades or added to soup, stew, omelets, quiche, casseroles, stir-fry, pasta or pizza. Although they become sweeter when cooked, overcooking will cause them to lose some of their flavor and nutrients.

Choose peppers with firm, glossy, plump flesh with no blemishes or soft spots. They will keep for about 1-2 weeks in a refrigerator drawer. Green sweet peppers have a longer storage life than other varieties of peppers.

Freeze what you can’t eat soon. Just wash and dry the peppers, cut them into bite-size pieces, and place them in an air-tight container or freezer bag. They will be soft when thawed and are best used in cooked dishes.

East Skillet Dinner
In a frying pan, brown 3/4 pound lean ground beef; drain off fat.
Add 1 cup chopped onion and 1/2 cup chopped green pepper and cook until tender.
Add 1/2 cup uncooked elbow macaroni, 1 14-ounce can no-salt diced tomatoes, 1/2 teaspoon salt if desired, 1 teaspoon chili powder, and 1/2 cup water.
Cover and simmer until macaroni is tender.

Makes 6 servings.
Per serving: 160 calories, 4g fat, 21.9% calories from fat, 2g fiber

Recipe source: Cornell University Cooperative Extension NYC

Sweet and Spicy Summer Squash and Peppers
Heat 1 tablespoon olive oil in a large skillet over medium-high heat.
Add 4 cups chopped zucchini or summer squash, 1 chopped onion, and 2 chopped green bell peppers.
Sauté 10 minutes or until tender.
Stir in a splash of hot sauce (or a dash of cayenne) and 2 tablespoons honey.
Add salt and pepper to taste.
Remove from heat and let stand for 3 minutes before serving.

Makes about 4 servings.
Per serving 110 calories, 4g fat, 31.8% calories from fat, 3g fiber.

Recipe source: Cayuga County Cooperative Extension

Betty Chesnut is an Eat Smart New York Resource Educator with Cornell Cooperative Extension of Suffolk County’s Family Health and Wellness Program. She can be reached at blc4@cornell.edu.