Feta and rice-stuffed capsicums

Serves: 4

Time to make: 1 hr

Hands-on time: 30 mins

Ingredients

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spray oil

1 small onion, finely chopped

1 clove garlic, crushed

1 large tomato, pulp removed, finely diced

1 cup cooked brown rice

2 tablespoons pine nuts, toasted, roughly chopped

2 tablespoons currants

½ cup fresh flat-leaf parsley, roughly chopped

100g feta cheese, crumbled

4 medium-sized red capsicums

8 cups green salad with balsamic dressing, to serve

Instructions

Stay Awake

1 Preheat oven to 200ºC. Line a baking tray with baking paper. Spray a frying pan with oil and place over a medium heat. Add onion and cook for 3 minutes or until soft. Add garlic and tomato. Cook for 3 minutes or until tomato is soft. Transfer to a large bowl to cool. Add rice, pine nuts, currants, parsley and feta. Toss until well combined.

2 Cut tops off capsicums and set aside. Remove and discard capsicum core and seeds. Sit capsicums on tray and fill with rice mixture. Cover with capsicum tops and spray with oil. Bake for 25-30 minutes or until soft. Serve with salad.

Variations

Meat variations: These stuffed capsicums are great for entertaining, and they can easily be made with a meaty stuffing – add 425g can tuna or 2 cups shredded cooked chicken breast or 400g cooked lamb mince.

Nutrition Info (per serve)

Calories 284 cal

Kilojoules 1190 kJ

Protein 11 g

Total fat 14 g

Saturated fat 6 g

Carbohydrates 30 g

Sugar 14 g

Dietary fibre 4 g

Sodium 450 mg

Calcium 230 mg

Iron 2.5 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.