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

(source)