O2 Fitness Food of the Week: Bell Peppers

Apr 07, 2014

Bell Peppers are rich in antioxidant and anti-inflammatory phytonutrients. These peppers are an excellent source of vitamin A, C and B6.  They are also a good source of folate, vitamin E, fiber, vitamin K, potassium, vitamin B1 and B2.  Bell peppers are a quick, healthy snack or a great way to add vegetables to any meal.

Curried Caribbean Rice Pilaf

Makes 6 servings (1 ½ cups per serving)

Farmer selling organic peppers at a farmers market


  • 1tablespoon canola oil
  • 1 large onion, chopped
  • 4 cloves garlic, chopped
  • 1 cup long grain white rice
  • 1 (14-ounce) can chicken broth
  • 1 tablespoon curry powder
  • 1 cup cherry tomatoes, halved
  • 1 red bell pepper, minced
  • 1 green bell pepper, minced
  • 1 yellow bell pepper, minced


  • Heat the oil in a large heavy kettle over medium heat; add the onion and the garlic. Cook and stir 3 to 5 minutes, or until the onion is soft. Do not burn the garlic.
  • Add the rice, broth and curry. Bring to a boil. Reduce heat, cover, and cook 15 minutes, or until the rice is tender.
  • Remove from heat, stir in the tomatoes and bell peppers; cover and let stand 10 minutes.
  • Fluff with a fork and serve.

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