Chicken and two-grain stuffed capsicums

Plate up a family favourite tonight with these delicious stuffed capsicums. They’re quick, easy and filling.

4

10m

20m

Ingredients

  • 1 brown onion, finely chopped
  • 500g lean chicken mince
  • 1 tsp chilli powder
  • 1 tsp ground cumin
  • 1/2 tsp ground paprika
  • 240g pkt microwavable brown rice and quinoa
  • 400g can Coles Italian Diced Tomatoes
  • 125g frozen corn kernels
  • 4 large red capsicums
  • 80g baby spinach leaves
  • 2 Lebanese cucumbers, halved, sliced
  • 250g cherry tomatoes, halved
  • 20g reduced-fat fetta, crumbled
  • 1 tsp balsamic glaze
  • Lemon wedges, to serve

Method

STEP 1

Heat a greased large non-stick frying pan over medium heat. Add the onion and cook for 2-3 mins or until onion softens slightly. Add the chicken, chilli powder, cumin and paprika and cook, stirring with a wooden spoon to break up lumps, for 6-8 mins or until chicken is cooked through. Add the rice mix, diced tomato, corn and ¼ cup (60ml) water. Bring to the boil. Reduce heat to low. Cook for 5 mins or until rice is tender. 

STEP 2

Meanwhile, use a small sharp knife to cut the tops off the capsicums and remove the seeds and membrane. Place capsicums, cut-sides down, in a microwave-safe glass dish. Add enough water to come 2cm up the side of the dish. Cover tightly with plastic wrap. Cook in the microwave for 5-8 mins or until capsicums soften. 

STEP 3

Combine the spinach, cucumber, cherry tomato, fetta and balsamic glaze in a bowl.

STEP 4

Fill capsicums with chicken mixture and serve with the salad and lemon wedges. 

Tip: The capsicums can be cooked in the oven, if desired. Skip step 1 and bake in a greased baking dish at 180°C for 30-35 mins or until tender. 

 

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Nutritional information

Energy 1982kJ/474 cals (23%) Protein 35g (70%) Fat 14g (20%) Sat Fat 4g (17%) Sodium 231mg (12%) Carbs 45 (15%) Sugar 22g (24%) Dietary Fibre 14g (47%) 

Dietary information

Egg-free
Gluten-free
Nut-free
Peanut-free
Sesame-free
Soy-free
No added sugar
Wheat-free
Yeast-free

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