Stuffed Capsicums

Difficulty | Serves 2 | Book - Cooking for 1 or 2 people

Stuffed Capsicum recipe

1 medium-large (around 250g) red capsicum
1 medium-large (around 250g) green capsicum
3 tablespoons couscous
3 tablespoons water
150g very lean beef mince
¼ cup onion small diced
1 teaspoon crushed garlic (in jar)
cooking spray
¼ cup celery cut in half and sliced
3 tablespoons frozen corn kernels
¼ cup zucchini small diced
½ cup mushrooms sliced
¾ teaspoon dried oregano
1 x 400g can no-added-salt diced tomato
2 tablespoons no-added-salt tomato paste
1 teaspoon reduced-salt beef stock powder
¼ cup (25g) 30% reduced fat tasty cheese freshly grated

Per serve
Kilojoules1466 (cals 350)
GI RatingLow


Preheat oven to 180ºC fan forced.

  1. Cut the core out of capsicums then cut each capsicum in half length ways. Remove seeds and white pith. Leave to one side.
  2. Place couscous into a small bowl, add water and combine. Cover with cling wrap and leave to sit for 5 minutes. Then using a fork fluff up couscous and leave to one side.
  3. Fry mince, onion and garlic in a frypan that has been coated with cooking spray until cooked then remove into a bowl to be added back later.
  4. Recoat pan with cooking spray then fry celery, corn, zucchini and mushrooms and cook for 4 minutes.
  5. Add oregano, chopped tomato, tomato paste and stock powder and bring to boil.
  6. Fold in couscous then add cooked mince.
  7. Divide mix between capsicum cups. Sprinkle equal amounts of cheese on top then place onto a baking tray. Coat capsicums with cooking spray.
  8. Bake for 30- 35 minutes or until capsicum is cooked to your liking.

Suitable to be frozen.

Dietitian's tip

What a nutritious low GI meal. It is high in fibre, low in fat and contains loads of water soluble vitamins and minerals. Totally healthy for fighting chronic disease such as diabetes, heart disease and cancer.

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