Page 139 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Cooking Instructions
● Preheat the oven to 180°C (350°F) on the fan setting.
● Slice the tops off the peppers and set aside; remove and discard the seeds.
● Brush the interior of the peppers with 4 tablespoons of olive oil and season with salt
and pepper (Skip this step to reduce fat content further)
● Heat the remaining 4 tablespoons of olive oil in a medium saucepan and sauté finely
chopped onion and garlic for 2–3 minutes.
● Stir in the rice, canned tomatoes, parsley, mint, and a small amount of water.
● Simmer the mixture for 7–9 minutes, then remove from the heat.
● Stuff the peppers with the mixture and replace the pepper lids.
● Place potato wedges into the gaps between the peppers in the baking pan.
● Cover the pan tightly with aluminum foil and bake for 15–20 minutes.
● Remove the foil and bake for a final 10 minutes until the vegetables are golden.

Nutritional Analysis
Source: McCance and Widdowson’s The Composition of Foods Integrated Dataset (CoFID)
Public Health England (PHE)
Australian Food Composition Database (AFCD)
Retailer Nutritional Information
Total
weight Carbohy-
Ingredient used in Kcal Protein Fat drate Sugars Iron Calcium Fiber
recipe (g) (g) (g) (g) (mg) (mg) (g)
(g)
Bell peppers 1050 210 10.5 3.1 48.3 25.2 4.5 73.5
(7 medium) 22.0
Olive oil 120 1060 0 120 0 0 0.1 0 0
(8 tablespoo ns)
Onion (1 medium) 110 44 1.2 0.1 10.3 4.7 0.2 25.3 1.9
Garlic (1 clove) 3 4 0.2 0 1 0 0.1 5.4 0.1
Basmati rice (boiled) 300 360 8.1 0.8 78.6 0.3 3.6 30 1.2
Canned tomatoes 200 64 3.2 0.4 14.8 8.8 2.0 56 3.8
Baby potatoes 500 385 10 0.5 87.5 4 3.9 60 11.0
Parsley & Mint 50 20 1.5 0.4 3.5 0.4 3.1 69 1.6
(1 bunch total)
Total 2333 2147 34.7 125.3 244 43.4 17.5 319.2 41.6

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