This recipe was created by Melissa Jones, an Accredited Practising Dietitian who works in the aged care and disability sector. Melissa has kindly volunteered her expertise and knowledge to help us bring healthy and nutritious recipes to people with musculoskeletal conditions.

Check out our full range of recipes here.

Stuffed capsicums

Ingredients:

• 1 tablespoon olive oil
• 1 brown onion (200g), chopped finely
• 2 cloves garlic, crushed
• 500g minced beef (combination of beef and pork also works well)
• 1 teaspoon thyme leaves
• 1 cup (250ml) tomato pasta sauce
• 1 cup (250ml) chicken stock
• ½ cup white long grain, rinsed well
• ¼ cup finely chopped parsley
• 4 red capsicums
• ¼ cup shredded cheese or grated Parmesan cheese

Method:

1. Preheat oven to 200 degrees.
2. Heat oil in large frying pan, add onion and garlic, cook, stirring until onion softens. Add the minced meat and cook until browned.
3. Add the tomato sauce, chicken stock, rice, parsley and thyme and bring to the boil. Reduce heat; simmer uncovered, about 15 minutes.
4. Meanwhile, oil small baking dish. Cut tops from capsicums, reserve as lids. Scoop out seeds.
5. Fill capsicums with mince mixture and stand upright in baking dish. Sprinkle with cheese.z
   HINT: If the capsicums aren’t standing up, try using a muffin tin instead to hold them up.
6. Bake capsicums, uncovered, about 1 hour or until rice is soft and cheese is golden.