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Feta and rice-stuffed capsicums
Serves: 4
Time to make: 1 hr
Hands-on time: 30 mins
Ingredients
- 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
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Instructions
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 284cal
-
Kilojoules 1190kJ
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Protein 11g
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Total fat 14g
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–Saturated fat 6g
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Carbohydrates 30g
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–Sugars 14g
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Dietary fibre 4g
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Sodium 450mg
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Calcium 230mg
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Iron 2.5mg
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.
