recipes
Couscous & Vegetable Stuffed Capsicums
Couscous, veggies and cheese baked in red capsicum halves.
serves 4
10 min prep
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ingredients
| 1/3 cup couscous ½ cup boiling salt reduced vegetable stock 2 small red capsicums Freshly ground black pepper 1 cup frozen Birds Eye Country Harvest - Peas and Supersweet Corn, cooked following packet directions 1 tomato chopped 1 egg, beaten 1 spring onion, finely chopped 4 fresh basil leaves chopped ½ cup finely grated reduced fat tasty cheese |
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instructions
step 1
Stir boiling stock through couscous, cover and set aside for 5 minutes.
step 2
Cut capsicums in half lengthwise, scoop out seeds and discard. Place capsicum halves onto a baking paper lined tray or ovenproof dish.
step 3
Fluff up couscous with a fork. Stir in Birds Eye Country Harvest Vegetables, tomato, egg, spring onion, basil leaves and cheese; mixing well. Spoon mixture into capsicum halves and bake in a preheated oven at 180°C for 25 minutes.
recipe tip
1 cup cooked brown rice can be substituted for the couscous.
nutritional information
| Qty per serving | QTY PER 100g | |
|---|---|---|
| Energy | 769kJ (184Cal) | 367kJ (88Cal) |
| Protein | 12.7g | 6.1g |
| Fat - Total | 3.1g | 1.5g |
| - Saturated | 1.2g | 0.6g |
| Carbohydrate | 24.1g | 11.5g |
| - Sugars | 4.8g | 2.3g |
| Dietary Fibre | 3.5g | 1.7g |
| Sodium | 203mg | 97mg |
| Potassium | 326mg | 155mg |
Country Harvest - carrot, peas, cauliflower & broccoli
Delicious flavour and a monster crunch combine to make Birds Eye Golden Crunch Chips and Wedges simply the best chip!
Birds Eye uses big, Australian grown potatoes that are cut, specially prepared, then quickly frozen to ensure the finest quality and flavour is delivered every time.
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Couscous & Vegetable Stuffed Capsicums
Couscous & Vegetable Stuffed Capsicums
Couscous, veggies and cheese baked in red capsicum halves.
ingredients
1/3 cup couscous
½ cup boiling salt reduced vegetable stock
2 small red capsicums
Freshly ground black pepper
1 cup frozen Birds Eye Country Harvest - Peas and Supersweet Corn, cooked following packet directions
1 tomato chopped
1 egg, beaten
1 spring onion, finely chopped
4 fresh basil leaves chopped
½ cup finely grated reduced fat tasty cheese
instructions
step 1
Stir boiling stock through couscous, cover and set aside for 5 minutes.
step 2
Cut capsicums in half lengthwise, scoop out seeds and discard. Place capsicum halves onto a baking paper lined tray or ovenproof dish.
step 3
Fluff up couscous with a fork. Stir in Birds Eye Country Harvest Vegetables, tomato, egg, spring onion, basil leaves and cheese; mixing well. Spoon mixture into capsicum halves and bake in a preheated oven at 180°C for 25 minutes.
serves 4 10 min prep recipe tip
1 cup cooked brown rice can be substituted for the couscous.
Brought to you by the Simplot Test Kitchen
Email: simplygreatmeals@simplot.com.au