Oxygen Australia — January-February 2018

oxygenmagAU Jan/Feb 2018 75

MINCE STUFFED

CAPSICUMS

MAKES 4 SERVINGS

Ingredients:

4 medium capsicums (any colour)

450g 93% lean ground beef

2 cups no salt added tomato sauce

2 tbsp tomato paste

1 can carrots and peas, drained

1 medium onion, minced

1 tbsp red wine vinegar

1 tbsp Worcestershire sauce

1½ tsp black pepper

½ tsp salt

¼ tsp garlic powder

Directions:

1. Preheat oven to 1750 C.


2. Cut thin slice from stem end of
   each capsicum to remove top of
   capsicum. Remove seeds and mem-
   branes; rinse capsicums. In four-litre
   saucepan, add enough water to cover
   capsicums. Heat to boiling; add cap-
   sicums. Cook about two minutes, then
   drain. Set aside to cool.


3. Heat large pan over medium-high
   heat. Add meat to pan, breaking it
   up with spatula as it cooks. Season
   meat with salt and pepper and cook
   until it browns, then add onions and
   vegetables. Reduce heat to medium
   and add red wine vinegar and
   Worcestershire sauce; continue to
   cook five minutes.


4. Add tomato sauce and paste, and
   stir to combine.


5. Carefully fill each capsicum with
   mince meat until full. Stand capsicums
   up in ungreased 20cm square glass
   baking dish. Pour any remaining
   sauce over capsicums.


6. Cover tightly with foil and bake 10
   minutes. Uncover and bake 10 to 15
   minutes longer, or until capsicums are
   tender. Allow to cool before serving.

Nutrition facts (per serving): calories

257, total fat 6g, saturated fat 3g, trans

fat 0g, protein 29g, sodium 622mg,

carbs 23g, fibre 6g, sugar 10g

Directions:

1. Combine ingredients for dressing

(honey, Dijon mustard, red wine

vinegar, olive oil, salt and pepper)

in small mixing bowl. Combine well

with whisk and set aside.

2. Layer remaining ingredients

in serving bowl or portable

Tupperware (to have for lunch later

in the day). Drizzle with dressing and

toss to coat well. Add more salt and

pepper (to taste), if needed. Enjoy!

Nutrition facts (per serving): calories

616, total fat 34g, saturated fat 8g,

trans fat 0g, protein 37g, sodium

486mg, carbs 44g, fibre 6g, sugar

14g