Recipes for Eye Health: Capsicum
Capsicum (also known as bell pepper) is packed full of Vitamin C and Vitamin A, which is fantastic news for your eye health. One of the benefits of Vitamin C is that it can reduce the risk of cataracts and macular degeneration, while Vitamin A may protect against night blindness and dry eyes. Top sources of Vitamin C include oranges and orange juice, red and green capsicum, grapefruit, strawberries, broccoli and kale. Capsicums are easy to find in your local supermarket all year round and can be added to almost any recipe.
Today’s recipe is stuffed capsicums a great dish suitable for the whole family.
INGREDIENTS
Stuffed Capsicums
- 1 tbsp olive oil
- 1 brown onion (200g), chopped finely
- 2 cloves garlic, crushed
- 250g minced (ground) pork
- 250g minced (ground) veal
- 2 tsp fresh thyme leaves
- 1 cup (250ml) tomato pasta sauce
- 1 cup (250ml) chicken stock
- 1/2 cup (100g) white long-grain rice, rinsed, drained
- 1/4 cup finely chopped fresh flat-leaf parsley
- 4 red capsicums (bell peppers) (800g)
- 1/4 cup (15g) stale breadcrumbs
- 1/4 cup (20g) finely grated parmesan cheese
- 1 tsp finely grated lemon rind
METHOD
- Preheat oven to 200°C.
- Heat oil in large frying pan, add onion and garlic; cook, stirring, until onion softens. Add pork and veal and half the thyme; cook, stirring, until browned.
- Add sauce, stock, rice and parsley; bring to the boil. Reduce heat; simmer, uncovered, about 15 minutes or until rice is almost tender, stirring occasionally, season to taste.
- Meanwhile, oil small baking dish. Cut tops from capsicums, reserve as lids. Scoop out seeds and membranes. Fill capsicums with mince mixture; stand upright in baking dish.
- Combine breadcrumbs, cheese, rind and remaining thyme in small bowl. Sprinkle over filling; place capsicum tops in baking dish. Bake capsicums, uncovered, about 1 hour or until rice is soft. Top with lids to serve.
Every Thursday, our Envision Optical blog brings you ‘Nutrition Thursday’ – news about nutrition for your eye health. Keep an eye on our Facebook page and like us to receive the reminders once they are posted. Each week we also include a delicious recipe for you to make: www.facebook.com/envisionoptical
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http://www.foodtolove.com.au/recipes/stuffed-capsicums-17366
