Mexican rice stuffed capsicums

Mexican rice stuffed capsicums

By
From
Zest
Serves
4
Prep
15 mins
Cooking time
20 mins
Photographer
Ian Hofstetter

This classic Mexican ‘beans ’n’ rice’ combination is also delicious stuffed into golden nugget pumpkins. Remove the tops, scrape out the seeds and partially cook each pumpkin in the microwave oven on high (100%) power for 5 minutes. You will also need to increase the total cooking time to 30 minutes.

Ingredients

Quantity Ingredient
2 cups low-gi rice, cooked, (3/4 cup uncooked weight)
400g canned mixed beans or mexican beans, drained and rinsed
2 zucchini, chopped
1 tomato, chopped
1 corn cob, kernels removed
1/4 cup sweet chilli sauce
4 red capsicums
1/2 cup reduced-fat tasty cheese, grated
2 tablespoons pine nuts, toasted
2 tablespoons parsley or coriander, chopped, plus extra to serve
salsa of choice, to serve
salad, to serve

Method

  1. Preheat the oven to moderate, 180ºC. Line a baking tray with baking paper.
  2. Combine the rice, beans, zucchini, tomato, corn and chilli sauce in a large mixing bowl and toss together well.
  3. Slice the top off each capsicum and remove all seeds and white membrane. Arrange the capsicums on the prepared tray and spoon the rice filling into each one. Sprinkle with the cheese, nuts and parsley.
  4. Bake for 15–20 minutes until the capsicums are tender. Serve topped with parsley or coriander and with salad and a spicy salsa of your choice.
Tags:
healthy
diet
low
fat. low-fat. low
calorie
low-calorie
skinny
nutritional
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