Tuna Melt Peppers

Name: Tuna Melt Peppers
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: American
Ingredients: low-calorie cooking spray; 1 x 200g tin tuna in spring water or brine, drained; 125g cooked long-grain rice; 1/2 red onion, peeled and finely diced; 1 x 100g tin sweetcorn (or cook and use frozen); 1 tsp garlic granules; small handful of fresh parsley, finely chopped; juice of 1/2 lemon; 120g reduced-fat spreadable cheese; 80g reduced-fat Cheddar, finely grated; sea salt and freshly ground black pepper; 2 red or orange peppers, sliced in half lengthways and the seeds removed

4 steps

Prep:10minCook:20min

Pinch of Nom - Pink p176

Updated at: Thu, 17 Aug 2023 14:10:12 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories256.3 kcal (13%)

Total Fat11.4 g (16%)

Carbs19.1 g (7%)

Sugars3.8 g (4%)

Protein19.1 g (38%)

Sodium581.4 mg (29%)

Fiber2 g (7%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

low-calorie cooking spray

1 x 200gtin tuna in spring water

or brine, drained

125glong-grain rice

cooked

0.5red onion

peeled and finely diced

1 x 100gtin sweetcorn

or cook and use frozen

1 tspgarlic granules

fresh parsley

finely chopped

0.5juice of lemon

120greduced-fat spreadable cheese

80greduced-fat cheddar finely grated

sea salt

freshly ground black pepper

2red peppers

or orange, sliced in half lengthways and the seeds removed

Instructions

Step 1

Preheat the oven to 200°C (fan 180°C/gas mark 6) and spray a baking sheet with low-calorie cooking spray.

Step 2

Put the tuna, rice, onion, sweetcorn, garlic granules, parsley, lemon juice and cheese spread in a bowl along with half of the grated Cheddar, season with a little salt and pepper and mix well.

Step 3

Stuff each half-pepper with the tuna mix and place on the baking sheet.

Step 4

Sprinkle with the remaining cheese, and place in the oven for 20 minutes, until the cheese is golden.