Cheesy rice and bean-stuffed capsicums

Cheesy rice and bean-stuffed capsicums


Serves: 4
Time to make: 35 mins (Hands-on time: 10, Cooking time: 25)

Ingredients


oil spray, to grease 
1 small red onion, diced 
1 medium courgette, diced 
1 1/2 teaspoons Mexican seasoning 
1 1/2 cups cooked rice 
2 x 420g cans red kidney beans, drained, rinsed 
2 tomatoes, diced 
2 tablespoons chopped fresh coriander 
2/3 cup freshly grated reduced-fat cheese 
2 red capsicums, halved, deseeded 
2 green capsicums, halved, deseeded 

Directions


1 Preheat oven to 200°C. Line a large baking tray with baking paper. Spray a medium-sized frying pan with oil and place over a medium-high heat. Cook onion and courgette, stirring
occasionally, for 5 minutes until soft. Stir in Mexican seasoning.

 2 Transfer onion mixture to a large mixing bowl. Add rice, kidney beans, tomatoes, coriander and half the cheese.

 3 Place capsicums cut-side up on baking tray and fill with rice mixture. Sprinkle the remaining cheese over capsicums and lightly spray with oil. Bake for 20-25 minutes or until capsicums are tender. Serve with a large green salad.

Energy: 
1470kJ 
Calories: 
351cal
 Protein: 
20g
 Fat: 
9g
- saturated: 
4g
Carbohydrates: 
45g
- sugars: 
12g
 Dietary Fibre: 
12g
 Sodium: 
480mg
Calcium: 
220mg
Iron: 
3.5mg





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