Beef, lamb & pork: 2 recipes with peppers

These two delicious recipes feature nutritious peppers as their main attraction.

• Preparation: 15 minutes.
• Cooking: 40 minutes.
• Serves 4.

Ingredients:

• 4 large peppers (any colours)
• 275 g (10 oz) mild Italian sausages
• 5 ml (1 tsp) dried oregano, crumbled
• 350 ml (1 1⁄2 c) cooked white rice
• 1 medium carrot, peeled and grated
• 125 ml (1⁄2 c) coarsely grated cheddar cheese
• 375 ml (1 1⁄2 c) tomato pasta sauce, warmed (optional)

Instructions:

1. Cut peppers in half through the stem end. Scrape out membranes and seeds. Steam peppers for five minutes to soften slightly. Finely chop usable part of pepper tops.
2. Heat a large non-stick frying pan over medium heat. Take sausage meat out of casings; crumble into pan. Add chopped pepper tops and oregano. Cook sausage, breaking it up with a wooden spoon, until it is browned and cooked through, about three minutes. Remove pan from heat. Add rice, carrot and cheese.
3. Preheat oven to 190°C (375°F). Place peppers in 23 centimetre (nine inch) square baking dish. Using a small spoon, fill each pepper with rice mixture. Cover with aluminium foil.
4. Bake until peppers are tender, or 25 to 30 minutes. Serve with tomato pasta sauce, if desired.

Every serving contains:

• 306 calories
• 14 g protein
• 15 g fat (including 6 g saturated fat)
• 43 mg cholesterol
• 31 g carbohydrates
• 4 g fibre
• 435 mg sodium

• Preparation: 10 minutes.
• Cooking time: 1 hour 5 minutes.
• Serves 6.

Ingredients:

• 1 unbaked, 24 cm (9 1⁄2 in) deep-dish pastry crust (made from 1 sheet frozen shortcrust pastry)
• 15 ml (1 tbsp) vegetable oil
• 1 medium onion, finely chopped
• 1 medium red pepper, seeded and finely chopped
• 125 ml (1⁄2 c) finely chopped lean ham
• 250 ml (1 c) reduced-fat ricotta cheese
• 250 ml (1 c) low-fat plain yogurt
• 3 large eggs
• 1 ml (1⁄4 tsp) salt
• Freshly ground black pepper, to taste

Instructions:

1. Preheat oven to 210°C (410°F). Prick bottom of pastry crust with a fork. Bake eight minutes. Remove from oven. Reduce temperature to 160°C (325°F).
2. Heat oil in a large non-stick frying pan over medium heat. Add onion; sauté until softened, five minutes. Add pepper; sauté two minutes. Stir in ham. Spoon mixture into pastry crust.
3. Process the ricotta, yogurt, eggs, and salt and pepper in a blender or food processor until very smooth, about two minutes. Pour over mixture in pastry crust; stir gently.
4. Bake until mixture is set but still slightly wobbly in the centre, 45 to 55 minutes. Remove to a wire rack; cool slightly. Serve warm or at room temperature. This recipe can be made ahead of time. 

• To make a crustless quiche that's much lower in fat and calories, coat the bottom and side of a 23 centimetre (nine inch) pie plate with non-stick cooking spray. Combine the sautéed vegetables and the ricotta mixture; pour into the pan. Bake as for the main recipe, but start checking how well the quiche is cooked after 30 minutes.

Bell peppers are full of vitamin C and other nutrients that boost the immune system and fight chronic disease. Try these recipes and add the healthy vegetable to your diet today!