Low Calorie Lunch

Peppers Stuffed with Pineapple Rice

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Average: 5 (2 votes)
(2 votes)
Peppers Stuffed with Pineapple Rice
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Health Score:
8,3 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 1 hr 35 min.
Ready in

Ingredients

for
4
Ingredients
2 onions
2 garlic
4 tablespoons Canola oil
7 ounces Long grain rice
1 tablespoon Tomato paste
14 ounces Vegetable broth
3 ounces Peas (fresh or frozen)
2 cans diced tomatoes (about 14 ounce)
salt
½ teaspoon sugar
½ teaspoon Red pepper flakes
4 green Bell pepper
7 ounces Feta
7 ounces Pineapple
3 tablespoons toasted Peanuts
3 tablespoons chopped cilantro
How healthy are the main ingredients?
tomatoLong grain riceFetaTomato pastesugaronion

Preparation steps

1.

Peel onions and garlic and chop finely. Heat 3 tablespoons of canola oil in a saucepan, saute half of onions and half of garlic until soft. Add rice and saute for a few minutes. Add tomato paste, broth and peas. Bring to a boil, reduce temperature and simmer, covered, for about 20 minutes on low heat.  

2.

Heat grapeseed oil in a pan and brown remaining onions and garlic. Add canned tomatoes, season with salt, sugar and red pepper flakes and simmer for about 10 minutes. Pour sauce into a baking dish.

3.

Preheat the oven to 350°F.

4.

Halve bell peppers lengthwise, remove seeds and ribs (leave stems intact) and rinse. Crumble feta cheese, dice pineapple finely. Combine rice with pineapple, peanuts, approximately 3 1/2 ounces of feta and cilantro, Season with salt and red pepper and stuff peppers with the mixture. Arrange peppers in a baking pan and sprinkle with remaining feta cheese. Bake in preheated oven at 180°C / 350°F for about 35 minutes. Remove from oven and serve.