Cook to Impress : Stuffed Capsicum

By Su

When it comes to the choice a healthy dining-out experience, you may have already come to the point of coming short of healthy options because you have been every restaurant in town. Why not break the cycle and cook at home instead? You can surprise your family or friends with a nutritious dinner and a glass of your favorite wine!

Check up this recipe:

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Stuffed Capsicum

Ingredients:

4 capsicums (also called bell pepper)

1 cup of ground lean chicken (not need to be cooked pre using it) (can be quinoa if you want to do it vegetarian)

1 cup of cooked kidney or black beans (can also be lentils or chickpeas)

¾ cup of homemade tomato salsa

4 tbsp of sunflower or pumpkin seeds

½ cup of chopped onion

½ cup of chopped celery

Parmesan cheese and coriander leaves to top

Sea salt and ground pepper to taste

 

Procedure:

Cut the capsicum into halves and remove the seeds.

Put it on the grill at low temperature for 20 minutes.

Meanwhile, prepare the filling: Mix the rest of the ingredients (except the parmesan cheese) together in a bowl and season with the sea salt and ground pepper.

Stuff-up the capsicums with the filling and cook them in the oven (350 C) for 15 more minutes.

Remove from the oven a minute to sprinkle on top the parmesan cheese and the coriander and cook in the oven for 5 minutes more.

 This is a complete and delicious dish, great idea to surprise your friends and family with a healthy option for dinner. It contains low glycemic index carbs, healthy fat, and lean protein. It’s also rich in iron, vitamin A, and vitamin E, plus is high in fiber because of the beans, the capsicum, and the other veggies.

Garnish with a side of green salad and offer fruit skewers for dessert!

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Nutrition Information

Serves 4: 230 calories; 4 g fat; 18 g carbohydrates; 3 g fiber; 24 g protein

(not including salad and fruits)

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