Cheesy rice and bean-stuffed capsicums

Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut

Photographer: Ian Wallace

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Serves: 4

Time to make: 35 mins

Hands-on time: 10 mins

Ingredients

More weights & measures

spray oil, to grease

1 small red onion, diced

1 medium courgettezucchiniX, diced

1 ½ teaspoons Mexican seasoning

1 ½ cups cooked rice

2 x 420g cans red kidney beans, drained, rinsed

2 tomatoes, diced

2 tablespoons chopped fresh coriandercilantroX

⅔ cup freshly grated reduced-fat cheese

2 red capsicums, halved, deseeded

2 green capsicums, halved, deseeded

Instructions

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1 Preheat oven to 200°C. Line a large baking tray with baking paper. Spray a medium-sized frying pan with oil and place over a medium-high heat. Cook onion and courgette, stirring
occasionally, for 5 minutes until soft. Stir in Mexican seasoning.

2 Transfer onion mixture to a large mixing bowl. Add rice, kidney beans, tomatoes, coriander and half the cheese.

3 Place capsicums cut-side up on baking tray and fill with rice mixture. Sprinkle the remaining cheese over capsicums and lightly spray with oil. Bake for 20-25 minutes or until capsicums are tender. Serve with a large green salad.

Variations

Make it gluten free: Use gluten-free Mexican seasoning.

Nutrition Info (per serve)

Calories 351 cal

Kilojoules 1470 kJ

Protein 20 g

Total fat 9 g

Saturated fat 4 g

Carbohydrates 45 g

Sugar 12 g

Dietary fibre 12 g

Sodium 480 mg

Calcium 220 mg

Iron 3.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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