Cheesy rice and bean-stuffed capsicums
Serves: 4
Time to make: 35 mins
Hands-on time: 10 mins
Total cost: $15.68 / $3.92 per serve
(at time of publication)
Ingredients
- spray oil, to grease
- 1 small red onion, diced
- 1 medium courgette, 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 coriander
- ⅔ cup freshly grated reduced-fat cheese
- 2 red capsicums, halved, deseeded
- 2 green capsicums, halved, deseeded
Instructions
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 351cal
-
Kilojoules 1470kJ
-
Protein 20g
-
Total fat 9g
-
–Saturated fat 4g
-
Carbohydrates 45g
-
–Sugars 12g
-
Dietary fibre 12g
-
Sodium 480mg
-
Calcium 220mg
-
Iron 3.5mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
