Stuffed Capsicums

Makes 4 cups

Oil spray
1 onion, finely diced
2 cloves garlic, crushed
400g lean mince eg. premium or extra trim
1 large tomato, diced
1 tablespoon no added salt tomato paste
Freshly ground black pepper
2 tablespoons parsley, chopped
4 small-medium capsicums, or 2 large capsicums
1 cup no added salt tomato pasta sauce

Preheat oven to 200°C. Cut tops from small-medium capsicums or halve large capsicums lengthways. Scrape out seeds and pith. (If you have used small-medium capsicums, set aside the tops and dice.) Heat a frying pan that has been sprayed with oil. Add onions and garlic (and diced capsicum if reserved) and cook gently until softened. Add the mince and stir well, breaking up lumps, until browned. Stir in tomato, tomato paste, ½ cup tomato pasta sauce, pepper and parsley. Simmer for another minute or two until the liquid has reduced. Fill each capsicum with some of the meat mixture and stand in a baking dish that has been sprayed with oil. Add a dollop of the remaining pasta sauce to the capsicums before baking. Cover dish with a lid or foil and cook in the oven for about 40 minutes.

Nutrition information (per cup): kilojoules 1050, calories 251, protein 25g, fat 9g, saturated fat 3g, carbohydrate 14.5g, fibre 5.5g.

This is just one of the protein packed, family friendly recipes you will find in Your Complete Guide to Nutrition for Weight Loss Surgery.

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