Couscous-filled capsicums

Serves: 4

Time to make: 30 mins

Ingredients

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spray oil

4 red capsicums

¾ cup Delmaine Mediterranean couscous

3 cups diced vegetables such as courgettezucchiniXszucchini, summer squashX, red onions, tomatoes, mushrooms

1 clove garlic, minced

200g cooked lean chicken breast, chopped

¼ cup flaked almonds

75g feta cheese, crumbled

3 tablespoons chopped fresh parsley

Instructions

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1 Preheat oven to 200∞ºC. Cut each capsicum in half through stem. Remove seeds and pith. Place cut-side up on a baking sheet, spray with oil and season. Roast for 15 minutes until tender while still holding their shape.

2 Meanwhile, prepare couscous following packet directions. Add vegetables, garlic and oil spray. Either place in a pan and heat for 3-4 minutes or microwave on high for 2 minutes.

3 Mix in the remaining ingredients. Season with freshly ground pepper. Divide mixture among capsicum halves. Return to oven for 5 minutes to heat.

Serving suggestion

Serve with a green salad and a drizzling of balsamic vinegar.

Variations

Make it vegetarian: Replace chicken with 400g can chickpeas or cannellini beans.

Nutrition Info (per serve)

Calories 323 cal

Kilojoules 1350 kJ

Protein 23 g

Total fat 13 g

Saturated fat 5 g

Carbohydrates 25 g

Sugar 8 g

Dietary fibre 7 g

Sodium 380 mg

Calcium 130 mg

Iron 3 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.