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Stuffed peppers with tomato sauce

From the cookbook Strak Plan 2

Did you know that a red bell pepper contains more vitamin C than a green bell pepper? Vitamin C (which is also known as ascorbic acid) is an antioxidant, which protects the body from damage. In addition, vitamin C can help the body to absorb iron, form connective tissues, and maintain a good immune and defence system. Red bell peppers are also sweeter in flavour than green ones, which can sometimes taste a little bitter. This is because they are harvested at a later date. As a result of their red colour, red peppers contain more beta-carotene. This is also known as pro-vitamin A. The body is able to convert provitamin A into vitamin A. Vitamin A helps to maintain a good defence system and contributes to healthy bones, teeth and skin, as well as supporting growth.

Preparation time

25 min preparation + 15 min cooking

Portion

4 people

Level

Easy

Print this recipe

Ingredients

For 4 people
  • 4 peppers
  • 400 g American natural or Rul gehackt (Vegetarian Butcher)
  •  240 g wholemeal rice
  •  1 tbsp tomato concentrate
  •  800 g tomato pieces (can)
  •  2 onions
  •  2 tbsp tomato ketchup
  •  1 ½ tbsp Zùsto
  •  2 cloves of garlic
  •  1 tbsp (olive) oil
  •  seasoning for American natural: 1 tbsp Tabasco, 2 tbsp parsley, 1 tbsp Oxo, 1 tbsp smoked paprika

Equipment

  • Cooking pot
  • Pan
  • Knife
  • Cutting board 
  • Oven
  • Colander

Preparation method

  1. Preheat the oven to 200°C.
  2. Put a pot of water on the stove and bring to a boil. Cook the rice until tender – about 20 minutes.
  3. For the tomato sauce: meanwhile, finely chop the onions and garlic. Heat 1 tbsp (olive) oil in a pan and sauté the onions and garlic. Add the American natural or Rul gehackt. Fry everything for about 5 minutes over a medium-high heat. Add the tomato concentrate and cook for a few more minutes. Season everything with the herbs for American natural (if you make it with Rul gehackt, you don’t need to add Oxo). Then add the Zùsto and the tomato pieces.
  4. Drain the rice and mix half of it into the mixture.
  5. Cut the cap off the peppers’ and fill the raw peppers with the mixture.
  6. Place in a preheated oven at 200° C for about 15 minutes. Bon appetit!

Nutritional values

Stuffed peppers with tomato sauce (with meat) Per person 
Energy (in kcal) 425
Fat (g) 5.5
Of which saturates (g) 1.9
Carbohydrates (g) 60.3
Of which sugars (g) 13.9
Fibre (g) 7
Protein (g) 30.6

 

Stuffed peppers with tomato sauce (veggie version) Per person 
Energy (in kcal) 445
Fat (g) 4
Of which saturates (g) 1.2
Carbohydrates (g) 62.9
Of which sugars (g) 15.6
Fibre (g) 13.4
Protein (g) 32.6

About Strak Plan

It may sounds like a cliché, but wouldn’t you like to lose weight without going on a diet? Then take a look at Strak.

‘Online is the new black’ is what we mean by the Strak Plan. One branch of the Strak Plan is the successful nutritional and dietary consultations that are mainly held online!

Strak Plan started 3 years ago as a dietician’s practice where you could go and work in a sustainable way towards a body that you accept.

We make people aware that a healthy lifestyle is easy to follow and that that number on the scale doesn’t mean anything. We look for the underlying problem because the food is just the symptom of it.

When you sign up with Strak Plan, you will receive guidance about psychological inputs, backed up with factual knowledge about nutrition. Add in a very personal approach and you know why you should choose Strak Plan if you want to work on having a life that doesn’t involve dieting!

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