I am trying to cook in as healthy a way as possible; in fact, one of my resolutions for this year is to cook more with low heat. Not many people realize that the golden-brown color of food resulting from cooking with high heat and low moisture, such as the grill marks on a hamburger or the crispy skin on a roasted chicken, as mouth-watering as it is, is actually very harmful. Consumption of food prepared in this way leads to the accumulation of harmful compounds called Advanced Glycation End Products (AGEs) in your body.
It has been known that the accumulation of AGEs is linked to many chronic diseases, and if you have diabetes you need to pay extra attention because AGEs are especially associated with complications such as kidney failure, vision problems, and cardiovascula complications.
AGEs may not be fully understood yet, but what is known is that cooking with low heat and high moisture (e.g. boiling, poaching, steaming, etc.) is a good way to minimize the accumulation of AGEs. Lately, I’ve been experimenting with different recipes using pots and pans instead of the oven, and I discovered that some food actually tastes better cooked in a pot or a pan. Most recently, I found a way to prepare stuffed peppers in a pan instead of in an oven.
I will post more recipes later, so stay tuned!
3 organic red bell peppers
1 1/2 cups chopped onion
1 tablespoon olive oil
1 lb pasture raised organic ground beef
1/4 lb pasture raised organic ground pork
1 cup cooked short-grain white rice (or short-grain brown rice)
1 cup chopped tomato
1/2 cup grated organic Pamigiano-Reggiano cheese
1/4 cup chopped parsely
2 tablespoons chopped garlic
pink salt, pepper
2 cups marinara sauce
1 cup home-made chicken stock
1 tablespoon balsamic vinegar
Saute chopped onion with olive oil at a low heat until it gets softer. Leave it for a while to be cooled.
Peel the skin of tomatoes and chop them finely. Chop garlic and parsely.
Cut bell peppers lenghwise, take out seeds, and remove white stems.
In a medium ball, combine all the ingrdients and mix well.
Stuff the peppers with meat and rice mixture.
In a wide saute pan or a big frying pan, mix all the sauce.
Place the stuffed peppers on the sauce, cover the lid, and simmer at the medium low heat for 40-50 minutes.
Don’t open the lid for at least 30 minutes. Pour the sauce on top and cook more in a low heat depending on the size of the pepper. After cooking let it stand for about 10 minutes.
Ok. It’s done! Are you getting a fork? Better run!!