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Greek-style stuffed capsicums

by wiki
10 April, 2019
in Lower gi, Vegetarian
0
Greek-style stuffed capsicums
Greek-style stuffed capsicums
  • 0:20 Prep
  • 1:30 Cook
  • 8 Servings
  • Capable cooks

Make the most of seasonal produce and load sweet juicy capsicums with a Greek-style lamb and brown rice stuffing.

Ingredients

  • 3/4 cup (150g) brown rice
  • 1 teaspoon olive oil
  • 2 brown onions, finely chopped
  • 500g Coles Australian Lamb Mince
  • 2 garlic cloves, crushed
  • 1 tablespoon ground paprika
  • 2 teaspoons dried oregano
  • 1 teaspoon ground cumin
  • 100g reduced-fat fetta
  • 120g pkt Coles Brand Australian Baby Spinach
  • 1/2 cup (125ml) red wine or beef stock
  • 400g can cherry tomatoes
  • 4 red capsicums or yellow capsicums, halved lengthways, seeded
  • Flat-leaf parsley leaves, to serve
  • Lemon zest, to serve

Method

  • Step 1
    Preheat oven to 140C. Cook rice following packet directions. Set aside to cool. Heat half the oil in a large frying pan over medium heat. Add half the onion and cook, stirring, for 5 mins or until onion softens. Add lamb and cook, stirring with a wooden spoon to break up any lumps, for 5 mins or until lamb changes colour. Stir in half the garlic. Add the paprika, oregano and cumin and cook, stirring, for 1 min or until aromatic. Remove from heat. Add rice, fetta and spinach and stir to combine. Season.
  • Step 2
    Meanwhile, heat remaining oil in a medium saucepan over medium heat. Add remaining onion and garlic and cook, stirring, for 5 mins or until onion softens. Add the wine or stock and bring to the boil. Cook for 2 mins or until reduced by half. Add the tomatoes and cook for 5 mins or until sauce thickens slightly. Season.
  • Step 3
    Place capsicum, cut-side up, in a roasting pan. Spoon the rice mixture evenly among the capsicum halves. Pour the sauce around the capsicum. Bake, covered, for 30 mins. Uncover and bake for a further 30 mins or until capsicum is very tender. Top with parsley and lemon zest to serve.
  • Low carb
  • Low kilojoule
  • Low sodium
  • Low sugar
  • Lower gi

Nutrition

  • 1372 kj

    Energy

  • 13g

    Fat Total

  • 6g

    Saturated Fat

  • 6g

    Fibre

  • 22g

    Protein

  • 244mg

    Sodium

  • 9g

    Carbs (sugar)

  • 24g

    Carbs (total)

All nutrition values are per serve

Notes

Allow additional time for cooling.

  • Author: (N/A)
  • Image credit: (N/A)
  • Publication: Coles

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