Free Healthy Recipe - Stuffed Capsicums

Dairy free, Low GI, Wheat Free

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Using chicken mince to stuff capsicums is a great way to keep the kilojoules down and the protein content up. It is also a beautiful way to serve whole grain carbohydrates, good fats, veggies and protein in one delicious and healthy package.

Ingredients

1 cup long grain brown rice, rinsed

1 tbs olive oil

2 leeks washed and sliced

2 cloves garlic, crushed

500 grams chicken, minced

200 grams mushroom

¾ cup chicken stock, salt reduced

¾ cup pinenuts, toasted

2 tbs tamari

1 cup coriander

cracked pepper

6 capsicums

Method

Preheat the oven to 180C.

Place the rice in a pan with two cups of water and bring to the boil. Reduce the heat to simmer, cover the pan and cook for 30 minutes.

Cut across the tops of the capsicums about 3cm from the top and remove the inner stalks and seeds. Replace the tops and set aside.

Heat the olive oil in a pan and saute the leeks with the garlic and cook for a few minutes. Add the chicken mince and saute for a few for a further 3-4 minutes. Add the stock and mushrooms and cook for a further 8-10 minutes or until the chicken is completely cooked. Add the cooked rice, pine nuts coriander and pepper and stir through. Stuff the capsicums and place in the oven to bake for 30 minutes.

Serve-Bon appetit!

Makes 6 servings

Prep Time:	30 mins
Cooking Time:	60 mins
Ready in:	90 mins
Suitable for:
Dinner, Entree, Lunch, Side Dish

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Nutritional Information - Per Serve
Kj	1642 kj
Calories	392 kcal
Fat	17.39 g
Saturated Fat	3 g
Total Carbohydrate	32 g
Total Protein	24 g
Fibre	5 g

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