Cauliflower ‘rice’ replaces the conventional cooked rice in this colourful, delicious meal that is topped with melting mozzarella cheese – and all for only 320 calories as a main course, or 160 if you’re serving this for lunch or a starter.
This was a lovely meat-free meal this evening – just 320 calories for a huge, filling meal. A whole stuffed pepper is a LOT of food!
I did tweak the recipe slightly. I can’t bear olives – I don’t know if it’s the texture or the taste, possibly both, but I left them out. I did add about 15g of finely grated Grana Padano cheese to top of the peppers, so I called it quits on the calorie swap 😉
The cauliflower rice gives this meal a hugely reduced calorie count – 150g of cooked white rice will set you back about 195 calories, whereas the same weight in raw cauliflower is just 38. For anyone who isn’t keen on the flavour of cauliflower…trust me, you can’t taste it amongst those delicious herbs and tomatoes!
I cooked my peppers for a little less than the suggested 20 – 25 minutes, I think just under 20 minutes was plenty and the peppers still held their texture and the cheese was nicely browned.
Cauliflower 'rice' replaces the traditional cooked rice in this colourful, delicious meal that is topped with melting mozzarella cheese - and all for only 320 calories as a main course, or 160 if you're serving this for lunch or a starter.
- 2 Large yellow or red peppers
- ½ tbsp Olive oil
- 1 medium Red onion (finely diced)
- 2 Garlic cloves (peeled and finely grated)
- 1 Small yellow pepper (cored, deseeded and diced)
- 100 g Courgette (diced)
- 80 g Button mushrooms (sliced)
- 1 tbsp Tomato purée
- ½ tsp Dried oregano
- 100 g Tomatoes (diced)
- 40 g pitted kalamata olives (sliced)
- 120 ml Vegetable stock
- 150 g Cauliflower ‘rice’
- 2 handfuls Basil leaves (finely chopped)
- 100 g Half-fat mozzarella (cut into 4 slices)
- Sea salt and freshly ground black pepper
Preheat the oven to fan 180°C/gas 4. Line a baking tray with baking parchment.
Halve the large peppers lengthways and remove the core and seeds. Place cut side up on the baking tray, shaving a thin sliver off the curved underside to ensure they lie steady, if necessary.
Heat the olive oil in a non-stick sauté pan then add the red onion and cook over a medium heat for 5–10 minutes, until softened and just starting to colour. Add the garlic and diced pepper and cook for 2 minutes. Add the courgette and mushrooms, stir through and cook for 2 minutes.
Stir in the tomato purée and cook for 1 minute. Add the dried oregano, tomatoes and olives and cook for 3–4 minutes, or until the tomatoes soften.
Pour in the veg stock, then add the cauliflower ‘rice’ and stir through. Cook for about 5 minutes, until the liquid has reduced a bit. Stir through the basil and season with salt and pepper.
Spoon the mixture into the pepper halves. Top each with a slice of mozzarella and bake on the middle shelf of the oven for 20–25 minutes or until the cheese is melted and golden brown. Serve hot.