Stuffed peppers recipe
 These protein-packed stuffed peppers make a filling vegetarian meal. If you don’t like goats' cheese these they also work well with feta. With a GI of 41 this meal is high protein, low GI and provides 373 kcal per portion. 50g/1¾oz wholegrain long-grain rice1 red and 1 yellow pepperlow-calorie cooking spray1 small onion, thinly sliced1 courgette, diced75g/2½oz cherry tomatoes, halved2 garlic cloves, crushed1 tsp ground cumin1 tsp ground coriander20g/¾oz toasted flaked almonds½ orange, zest only, finely grated3 heaped tbsp roughly chopped fresh flat leaf parsley (or coriander)100g/3½oz mild goats' cheese, rind removed and cheese cut into chunks salt and freshly ground black pepper 50g/1¾oz wholegrain long-grain rice 1 red and 1 yellow pepper low-calorie cooking spray 1 small onion, thinly sliced 1 courgette, diced 75g/2½oz cherry tomatoes, halved 2 garlic cloves, crushed 1 tsp ground cumin 1 tsp ground coriander 20g/¾oz toasted flaked almonds ½ orange, zest only, finely grated 3 heaped tbsp roughly chopped fresh flat leaf parsley (or coriander) 100g/3½oz mild goats' cheese, rind removed and cheese cut into chunks salt and freshly ground black pepper Method Preheat the oven to 200C/400F/Gas 6. Cook the rice in a pan of boiling water for 25 minutes, or until just tender, then drain. Meanwhile, cut the peppers in half from top to bottom and discard the seeds. Place, open-side up, on a baking tray (cut a sliver from the base if necessary to help them sit flat). Bake for 15 minutes.Spray a frying pan with cooking spray and cook the onion and courgette over a medium heat, stirring regularly, for 4-5 minutes, or until softened and lightly browned. Add the tomatoes, garlic, cumin and coriander and cook for a minute, stirring constantly. Tip into a large heatproof bowl and stir in the almonds and orange zest.Add the rice and parsley and season with a little salt and lots of pepper. Mix together.Fill the peppers with the rice mixture. Dot with the cheese and return to the oven for 10 minutes, or until the peppers are softened and the filling is piping hot. Preheat the oven to 200C/400F/Gas 6. Cook the rice in a pan of boiling water for 25 minutes, or until just tender, then drain. Preheat the oven to 200C/400F/Gas 6. Cook the rice in a pan of boiling water for 25 minutes, or until just tender, then drain. Meanwhile, cut the peppers in half from top to bottom and discard the seeds. Place, open-side up, on a baking tray (cut a sliver from the base if necessary to help them sit flat). Bake for 15 minutes. Meanwhile, cut the peppers in half from top to bottom and discard the seeds. Place, open-side up, on a baking tray (cut a sliver from the base if necessary to help them sit flat). Bake for 15 minutes. Spray a frying pan with cooking spray and cook the onion and courgette over a medium heat, stirring regularly, for 4-5 minutes, or until softened and lightly browned. Spray a frying pan with cooking spray and cook the onion and courgette over a medium heat, stirring regularly, for 4-5 minutes, or until softened and lightly browned. Add the tomatoes, garlic, cumin and coriander and cook for a minute, stirring constantly. Tip into a large heatproof bowl and stir in the almonds and orange zest. Add the tomatoes, garlic, cumin and coriander and cook for a minute, stirring constantly. Tip into a large heatproof bowl and stir in the almonds and orange zest. Add the rice and parsley and season with a little salt and lots of pepper. Mix together. Add the rice and parsley and season with a little salt and lots of pepper. Mix together. Fill the peppers with the rice mixture. Dot with the cheese and return to the oven for 10 minutes, or until the peppers are softened and the filling is piping hot. Fill the peppers with the rice mixture. Dot with the cheese and return to the oven for 10 minutes, or until the peppers are softened and the filling is piping hot.