Diet and nutrition  Recipes  Healthy lunch  Stuffed vegetables

Greek Stuffed Vegetables

Stuffed vegetables are traditionally served in Greek tavernas, and are a perfect 'meal in one'. The bright colours bring some Mediterranean warmth to your kitchen, and this recipe is lower in fat and calories than most restaurant or shop-bought alternatives.

Ingredients (serves 2)

50g/2oz brown rice
2 green peppers
2 large tomatoes
1 small onion finely chopped
1 tablespoon fresh dill, chopped
1 tablespoon fresh flat-leaf parsley, finely chopped
50g/2oz feta cheese
1 tablespoon freshly squeezed
lemon juice
Freshly ground black pepper
75ml/3fl oz reduced salt vegetable stock

Method

1) Cook the rice according to the pack instructions. Turn into a mixing bowl
and allow to cool. Preheat the oven to 180º C/ 350º F/Gas Mark 4.
2) Slice the tops off the peppers and tomatoes and set them aside. Remove seeds and white pith from peppers. Use a small spoon to scoop out the tomato pulp and reserve.
3) Add the tomato pulp, onion, dill, parsley and cheese to the rice. Use a fork to mix together, taking care not to mush rice or cheese. Mix lemon juice into rice, and season to taste with black pepper.
4) Stuff the pepper and tomato shells loosely with the rice mixture. Arrange stuffed vegetables in a baking dish just large enough to hold them. Replace the tops on stuffed tomatoes and peppers.
5) Pour the vegetable stock into the baking dish. Cook for about 1 hour, until vegetables are soft but still hold their shape.
6) Allow to cool for 10 minutes before serving.

Calories per serving: 152
Fat per serving: 2g

Top Tips

1. Feta is preserved in brine, so can be quite salty. Before using, rinse well and soak in cold water for 10 minutes to reduce the salt content.
2. For variety, try red or yellow peppers, which are sweeter and richer in vitamins A and C. Vegetables such as aubergines, marrows and even large onions can also be stuffed.
3. Why not experiment with different stuffings? Cooked beans and pulses and lean minced meat can be mixed with cooked rice, vegetables or wholemeal breadcrumbs.

Courtesy of the World Cancer Research Fund