A deliciously simple meal that looks professional!
Serves 2 as a main course or 4 as a starter
2 red peppers
2 tsp groundnut or corn oil
60g basmati rice
1 small onion, finely chopped
1 clove garlic, crushed
1 tbsp Herbs de Provence or mixed dried herbs
50g frozen peas
50g frozen sweet corn
50g roast salted American peanuts
Plenty of freshly ground black pepper
Lemon juice, to taste
Fresh, snipped chives, to serve
200g reduced fat Tzatziki
Preheat the oven to 200C/Gas Mark 6.
Cut the peppers in half lengthways and take out all the seeds and white parts but leave the stalk. Drizzle over 1 tsp of oil (or use a spray) and roast in the oven for 20 minutes.
Cook the rice as per the instructions on the packet, drain and set to one side.
Heat 1 tsp of the oil in a saucepan and cook the onion until soft but not coloured. Add the garlic and cook for 2 minutes then add the herbs and paprika and cook for a further minute.
Add the peas, sweetcorn, American peanuts and rice, stir well and season to taste with pepper and lemon juice.
Divide the mixture between the halves of pepper and return to the oven for 10 minutes.
Serve sprinkled with chives, together with a spoonful of Tzatziki.
Serving Suggestion: For main meal serve with a wedge of granary bread and a large portion of salad or green vegetables per person.
(Analysed as main meal with 50g Tzatziki, 80g of granary bread and 80g mange tout per person)
Per portion: 653kcal; 24.8g Fat, of which 15.5g is Unsaturated; 10g Dietary Fibre; 1g Potassium; 0.79g Sodium; 158mg Magnesium; 0.15mg Folate; 34.5% calories from fat.
(As a starter, one half-pepper portion with 50g Tzatziki provides 219kcal, 11g fat)
Source UK Nutrient Databank: McCance & Widdowson’s The Composition of Foods, HMSO