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I've been doing a bit of research. You know what that means? When I learn - you learn. Here's an interesting tidbit of information I picked up: a recent study has found that adding Mazola® Corn Oil to one’s diet resulted in lower cholesterol levels than Coconut Oil. A previous study found that corn oil can also help lower cholesterol more than extra virgin olive oil. To learn more about the study, see Mazola.com.
And that wasn't all, I also read this: A clinical study showed Mazola Corn Oil reduces cholesterol 2x more than extra virgin olive oil. To learn more about this claim, see Mazola.com.
After I read all that, I clearly wanted to read more about Mazola® Corn Oil. So I did, and here are a few other reasons why I decided it was a great ingredient for my Stuffed Pepper Soup because it:
- is made with 100% pure oil, with no additives
- is an all-purpose cooking oil that is a heart-healthy choice
- has a neutral flavor so the taste of my recipes will shine through
- has a high smoke point, at 450 degrees, so if I am cooking at a high temperature I don't have to worry about a negative flavor impacting the dish
Okay, should we get to how else I lightened up a Stuffed Pepper Soup recipe?
Beyond using Mazola® Corn Oil, I also opted for lean ground turkey instead of beef. Lean turkey obviously contains less fat than beef but I also recently read that ground turkey has more protein and less cholesterol levels than the ground beef.
Instead of white rice which has virtually no nutritional value, I opted for using a tri-color quinoa. Quinoa is a complete protein with all eight essential amino acids, so it's always a good choice.
This soup recipe is easy too.
First, add Mazola® Corn Oil to the pan and place over medium/high heat. Toss in the onions, peppers, garlic and cook until just starting to soften.
Next, you will add the ground turkey to the mix and cook until no longer pink.
After the turkey is cooked and the veggies are soft is when you can season everything and then add everything else.
Bring the mixture up to a boil and then knock the heat down to a simmer for about 15 minutes.
While the soup is simmering, you'll prepare the quinoa in a separate pan.
The reason I don't cook the quinoa directly in the soup is that,like rice, quinoa soaks up a lot of liquid and I'm afraid the soup would not end up as, well, soup. So be sure to add the quinoa just as you're serving.
If you are loving this Stuffed Pepper Soup, be sure to check out this recipe for "Un"Stuffed Peppers.
By making a few small ingredient swaps, I've created a much lighter version of a Stuffed Pepper Soup.
- 1 T Mazola® Corn Oil
- 1 lb ground turkey
- 1 green bell pepper chopped
- 1 yellow (or orange) bell pepper chopped
- 1 T minced garlic
- 1 C diced sweet onion
- 1 15 oz can diced tomato do not drain
- 1 15 oz can tomato sauce
- 3 C chicken broth
- 1 tsp dry Italian seasoning
- 1 tsp salt kosher is what I use
- ½ tsp black pepper freshly ground/cracked
- 1 C quinoa tri color is what I use
Place oil in a pot over medium/high heat. Add onions and peppers and cook, just until beginning to soften, about 4-5 minutes. Add garlic and cook 1 minute more.
Add ground turkey to pot with cooking vegetables. Cook, stirring occasionally, until turkey is no longer pink.
Stir in salt, pepper & Italian seasoning. Then stir in diced tomato, tomato sauce and chicken broth.
Bring mixture just up to a boil and then decrease heat to a simmer. Continue to simmer, uncovered, occasionally stirring for about 15 minutes.
While soup is simmering, prepare quinoa according to package instructions.
To serve, ladle the soup mixture into bowl and then top with a scoop of quinoa.