Stuffed Capsicums (couscous) | Musashi – Quality Performance Nutrition

Stuffed Capsicums (couscous)

Stuffed Capsicums (couscous)

Preparation time 15min, cooking time 25min. 

Calories: 310kcal (1306kJ),

Protein: 12g,

Carbohydrates: 57.6g,

Fat: 1.37g 

Ingredients: 

1 red capsicum

Couscous or brown rice

Red onion chopped finely

Kidney beans

Handful of mixed vegetables (frozen if preferred) peas, sweetcorn and carrots (diced)

1 garlic clove

4 tablespoons of water

Method: 

Makes: 1. Slice the red capsicum in half and place both halves on a baking tray. Drizzle with touch of olive oil and place in a pre-heated (200c) oven for 10min. Cook the couscous as per pack instructions and remove from heat when cooked. Place chopped onion, garlic, mixed vegetables and kidney beans in pan and bring to the boil (shallow water). Remove from heat and drain. Mix vegetables with couscous away from heat. Take the peppers out of the oven and fill each half with the couscous mix and cover with a slice of mozzarella cheese or low fat cheddar cheese. Place back in the oven until the cheese has melted over the peppers and serve. They can be served on their own or alongside asparagus and broccoli. 

TIP: couscous can be replaced with brown rice; please note nutritionals will alter slightly.