Chicken and couscous stuffed capsicums

Photographer: HFG staff

Stuffed capsicums are a great way to increase the vegetables in your dinner – these are filled with a herby chicken, spinach and couscous mix.

Serves: 4

Time to make: 45 mins

Hands-on time: 15 mins

Ingredients

More weights & measures

400g can chopped tomatoes
200g bag baby spinach
3/4 cup uncooked couscous
1/4 cup fresh basil, chopped
200g cooked skinless chicken breast, shredded
4 large capsicums
1/2 cup ricotta, stirred until smooth
1/2 cup reduced-fat cheddar, grated
120g mixed leaves, 2 tablespoons olive oil and 2 tablespoons balsamic vinegar, to serve

Instructions

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1 Heat the oven to 200°C/fan 180°C/ gas 6. Combine the tomatoes and spinach in a large heatproof dish, then cover and microwave on high for 2 min to wilt the spinach. Stir in the couscous, basil and chicken, then leave to stand for 5 min.

2 Meanwhile, slice the tops off the capsicums and set aside. Scoop out and discard the seeds and membrane. Put the capsicums in a non-stick baking tray.

3 Spoon the couscous mixture into the capsicums, then top with the ricotta and cheddar. Position the capsicum tops so they cover half of the filling, then bake for 25–30 min until the capsicums are tender and the filling is hot.

Serving suggestion

Serve the peppers with the mixed leaves, with the olive oil and balsamic vinegar in a bowl on the side for drizzling over.

HFG tip

If you have any filling left over, put it in a lightly oiled, small ovenproof dish, cover with foil and bake alongside the peppers.

Nutrition Info (per serve)

Calories 411 cal

Kilojoules 1720 kJ

Protein 30.3 g

Total fat 15.7 g

Saturated fat 5.8 g

Carbohydrates 39.8 g

Sugar 15.2 g

Dietary fibre 6.9 g

Sodium 197 mg

Calcium 305 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.