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Couscous-filled capsicums
Serves: 4
Time to make: 30 mins
Ingredients
- spray oil
- 4 red capsicums
- ¾ cup Delmaine Mediterranean couscous
- 3 cups diced vegetables such as courgettes, 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
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Instructions
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 323cal
-
Kilojoules 1350kJ
-
Protein 23g
-
Total fat 13g
-
–Saturated fat 5g
-
Carbohydrates 25g
-
–Sugars 8g
-
Dietary fibre 7g
-
Sodium 380mg
-
Calcium 130mg
-
Iron 3mg
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.
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