Chicken and Two Grain Stuffed Capsicums

The best way look after your heart is with a healthy lifestyle. Among the suggestions the Heart Foundation recommends for a healthy heart, achieving and maintaining a healthy weight and enjoying a variety of nutritious foods are high on the list.

A heart healthy diet doesn’t focus on one type of food or one type of nutrient. Instead the Heart Foundation recommends a combination of foods, chosen regularly, over time.

Try this stuffed capsicum and salad recipe courtesy of Heart Foundation.


Ingredients:

  • 4 large red capsicums
  • 1 tablespoon olive oil
  • 1 brown onion, finely chopped
  • 500g lean chicken mince
  • 1 teaspoon chilli powder
  • 1 teaspoon cumin
  • ½ teaspoon paprika
  • 2 cups ’90 second’ quinoa and brown rice mix
  • 400g can of no added salt diced tomato
  • 150g can of no added salt corn kernels
  • 80g baby spinach
  • 2 Lebanese cucumbers, halved, sliced
  • 1 250g punnet cherry tomatoes, halved
  • 20g reduced fat feta, crumbled
  • 1 teaspoon balsamic glaze


Method:

  1. Cut the tops off the capsicums and remove seeds. Place capsicums with the open side of the capsicum facing down in a microwave safe glass dish with about 2cm water. Cover tightly with cling wrap and cook in the microwave for 5-8 minutes, or until capsicums have softened.
  2. Meanwhile, in a large non-stick frying pan sauté onion for 2-3 minutes over medium heat. Add chicken, chilli powder, cumin and paprika, and sauté until chicken is cooked through, about 5 minutes. Add quinoa & rice mix, diced tomato and corn kernels. Bring to the boil, and then reduce heat to low and simmer for 5 minutes.
  3. Combine, spinach, cucumber, cherry tomatoes, feta and balsamic glaze in a salad bowl.
  4. Fill capsicums with chicken and quinoa and brown rice mix and serve with green salad.

Tip: Roasted capsicums are delicious slow roasted in the oven. Skip step 1 and bake in the oven for 30-35 minutes.