Signs of the Times Australia / NZ edition — lifestyle, health, relationships, culture, spirituality, people — published since 1886
Stuffed Capsicum
- Preparation Time:
10 minutes
- Per Serve:
2193kJ (500Cal); Protein 13.5g; Total Fat
19.9g; Saturated Fat 2.3g; Carbohydrate 68.1g; Total
Sugars 8.7g; Sodium 227mg; Potassium 775mg;
Calcium 83mg; Iron 3.4mg; Fibre 8.7g.
- Cooking Time:
60 minutes
- Serves:
4
Ingredients:
4 coloured capsicums, topped and seeded
2 tbsp olive oil
Stuffing
1 cup brown rice
2 cloves garlic
2 zucchinis, finely chopped
2 tomatoes, chopped
2 tbsp parsley
5 tbsp walnuts,
roughly chopped
Zest of one lemon
Breadcrumb Mixture
1 cup fresh breadcrumbs
½ cup parsley
8–10 sprigs of fresh thyme
Juice of one lemon
2 cloves of garlic
Instructions:
1. Preheat oven to 180ºC.
2. Boil rice, then place in a large bowl to cool. Once cooled, add other stuffing ingredients.
3. Mix stuffing mixture with 1 tbsp of olive oil.
4. Combine all breadcrumb mixture ingredients in small bowl.
5. Coat outside of capsicum shells with the rest of the
olive oil. Spoon stuffing mixture evenly into shells.
6. Place capsicums on a lined baking tray, covered with foil, and cook for 45 minutes or until tender.
7. Top each capsicum with a quarter of the breadcrumbs mixture.
8. Place back in oven for another 5 minutes to brown tops.
For further information on healthy eating, please contact Sanitarium Nutrition Service
Australia:
Locked Bag 7,
Central Coast Mail Centre, NSW 2252
Phone: 1800 673 392
New Zealand:
Private Bag 92127,
Auckland, New Zealand
Phone: 0800 100 257
