Tuna Stuffed Capsicum/Peppers

Ingredients:

• 2 large capsicums/ peppers

• 1 medium onion, chopped

• 2 cloves of garlic, crushed

• 2 cans tuna is brine or springwater
• 4 ozs cheddar cheese, grated (optional)
• 1 tablespoon olive oil
• 1/2 teaspoon turmeric powder
• 1 teaspoon coriander powder
• 1 teaspoon chilly powder
• ¼ teaspoon garam masala powder
• 1 teaspoon Soya sauce
• Salt to taste

Method

• Heat oil in a saucepan and fry the chopped onion and garlic gently.

• Add drained tuna

• Add turmeric, coriander powder, chilly powder, garam masala, soya sauce, salt and sauté for 5 minutes.

• Halve the capsicums/ peppers with a sharp knife; remove centre core and seeds.

• Pile the tuna mixture into the capsicum/pepper shells.

• Top each pepper with grated cheese.

• Stand the peppers upright in an ovenproof dish or grilling tray.

• Bake for 10 minutes in a pre-heated oven at Gas Mark 4 (350°F/180°C) until the peppers are tender. Serve hot.

Serves 4

This recipe is a modification of my mom’s traditional recipe – Aloo (potato) stuffed capsicum. Since Potatoes have a bad reputation of being high in starchy carbohydrates and low in protein, I substituted it with Tuna. Tuna is an excellent source of protein, omega-3 fatty acids, potassium, selenium, vitamin B12, niacin and phosphorus. Also this recipe is not shallow fried as in my mom’s recipe and an easy option to cook.

If you don’t have an oven, you can tweak the recipes in the following way:

Halve the capsicums/ peppers with a sharp knife; remove centre core and seeds. Steam it still soft in a steamer. If you don’t have a steamer use a large pot and a collander that will fit inside. Fill the pot with enough water so that is just barely reaches the bottom of the colander. Once the water comes to a boil, add capsicum and place a loose fitting lid on top to cover. If your lid is more fitted over the colander, position it so that one side hangs over the colander just enough to let the steam escape.

Cool and stuff the capsicums/peppers with tuna. Dip the open side of the vegetable in beaten egg whites and shallow fry on both sides.