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Hearty Healthy Mexican

MEXICAN RICE-STUFFED CAPSICUMS

Written by Michelle Theodosi, Dietitian at Sylvania. Article from July 2019

cap

Preparation time: 15 minutes
Cooking time: 20 minutes
Serves: 4

Ingredients

  • 2 cups cooked rice (brown or basmati)
  • 2 x 400 g can mixed beans (salt reduced), drained and rinsed
  • 2 zucchini, chopped
  • 1 tomato, chopped
  • 1 cup frozen corn
  • ¼ cup sweet chilli sauce
  • 4 red capsicums
  • ½ cup reduced-fat grated tasty cheese
  • 2 tbsp. chopped parsley or coriander, plus extra to serve

To serve with salad or steamed vegetables

Method

  1. Preheat the oven to moderate, 180ºC (350ºF). Line a baking tray with baking paper.
  2. Combine the rice, beans, zucchini, tomato, corn and chilli sauce in a large mixing bowl and toss together well.
  3. Slice the top off each capsicum and remove all seeds and white membrane. Arrange the capsicums on the prepared tray and spoon the rice filling into each one. Sprinkle with the cheese and parsley.
  4. Bake for 15–20 minutes until the capsicums are tender. Serve topped with parsley or coriander and with salad.

 

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