Heart-Healthy Sauteed Bell Peppers
Transform your dinner table with this vibrant and nutritious recipe for Heart-Healthy Sautéed Bell Peppers—a colorful, flavor-packed dish that’s as good for your heart as it is for your taste buds. This quick and easy side features a trio of red, yellow, and green bell peppers, sautéed to perfection in heart-healthy extra virgin olive oil and infused with the aromatic goodness of fresh garlic. Seasoned lightly with salt, freshly ground black pepper, lemon zest, and a finishing touch of fragrant basil leaves, these peppers are both satisfying and guilt-free. Ready in just 20 minutes, this versatile dish can complement grilled meats, whole-grain entrees, or be enjoyed on its own. Packed with nutrients and bursting with natural flavor, it’s a perfect addition to healthy weeknight meals.
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Recipe Information
Ingredients
- 1 large Red bell pepper
- 1 large Yellow bell pepper
- 1 large Green bell pepper
- 1 tablespoon Extra virgin olive oil
- 2 cloves Garlic
- 0.25 teaspoon Freshly ground black pepper
- 0.25 teaspoon Salt
- 0.25 cup Fresh basil leaves
- 0.5 teaspoon Lemon zest
Instructions
Wash the bell peppers thoroughly under running water, then pat dry with a clean kitchen towel.
Cut the bell peppers in half and remove the stems, seeds, and membranes. Slice each half into thin strips approximately 1/4 inch wide.
Peel and finely mince the garlic cloves.
Heat a large nonstick skillet over medium heat and add the extra virgin olive oil.
Once the oil is shimmering, add the minced garlic and sauté for about 30 seconds until fragrant, being careful not to let it burn.
Add the sliced bell peppers to the skillet, tossing to coat them evenly with oil and garlic.
Sprinkle the salt and freshly ground black pepper over the peppers, stirring occasionally.
Cook for about 8-10 minutes, or until the peppers are tender but still slightly crisp. Adjust the heat as needed to avoid over-browning or burning.
Remove the skillet from heat and stir in the fresh basil leaves and lemon zest, mixing well to distribute evenly throughout the peppers.
Transfer the sautéed peppers to a serving dish and serve warm as a heart-healthy side dish, or use as a topping for grilled meats or whole-grain dishes.
Nutrition Facts
Calories |
282 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.4 g | 20% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 606 mg | 26% | |
| Total Carbohydrate | 35.3 g | 13% | |
| Dietary Fiber | 9.0 g | 32% | |
| Total Sugars | 9.6 g | ||
| Protein | 6.2 g | 12% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 64 mg | 5% | |
| Iron | 2.3 mg | 13% | |
| Potassium | 1200 mg | 26% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
