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Sweet red peppers filled with lean ground beef, tomato, oregano and a little brown rice, baked under feta. Two soft halves are a full dinner that never feels heavy.
Check off ingredients as you go.
Contains milk. Check the labels on packaged ingredients:
Heat the oven to 200°C / 400°F (180°C fan). Brush the cut red peppers with a little of the oil, set them cut side up in a roasting dish about 30 by 20 cm, and roast for 15 minutes to soften.
Meanwhile, warm the rest of the oil in a large frying pan over medium-high heat. Brown the beef for 5 minutes, breaking it up, then add the onion and cook for 5 minutes more, until soft. Spoon away any fat.
Stir in the garlic, oregano and cinnamon for 1 minute, then add the chopped tomatoes and simmer for 10 minutes, until thick enough to hold its shape on a spoon. Stir in the cooked brown rice and half the parsley.
Cooked when: 71°C / 160°F in the centre, with no pink left. A food thermometer is the reliable way to tell.
Fill the pepper halves with the beef, pressing it in firmly, and scatter the feta over the top. Bake for 20 to 25 minutes, until the peppers are tender when pierced and the feta has browned at the edges.
Scatter over the rest of the parsley and serve two halves each.
Roast the empty peppers first. Filled raw, they need so long to soften that the filling dries out and the feta scorches; 15 minutes on their own lets both finish together.
One serving is Two stuffed pepper halves. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Cooked lentils instead of brown rice
Earthier and softer, with more fibre and protein.
Per serving: about 5 kcal less, about 3 g more protein, about the same fat.
Turkey mince instead of beef
Milder. Cook it to 74°C / 165°F, the poultry endpoint.
Per serving: about 5 kcal less, about 3 g less protein, about 2 g more fat.
Leave out the feta
The tops do not brown as well. Nutrition is not recalculated.
Allergens: Removes milk.
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
The beef carries the protein and the peppers make up most of the plate, with a little brown rice in the filling rather than a separate side.
| Energy | 385 kcal |
|---|---|
| Protein | 33 g |
| Fat | 16 g |
| of which saturates | 6 g |
| Carbohydrate | 31 g |
| of which sugars | 11 g |
| Fibre | 7 g |
| Sodium | 380 mg |
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 4. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| red pepper | 640 g | FDC 170108Peppers, sweet, red, raw | 166 kcal | 6.3 g |
| olive oil | 9 g | FDC 171413Oil, olive, salad or cooking | 80 kcal | 0.0 g |
| lean beef mince | 500 g | FDC 173110Beef, ground, 93% lean meat / 7% fat, raw | 760 kcal | 104.3 g |
| onion | 120 g | FDC 170000Onions, raw | 48 kcal | 1.3 g |
| garlic | 10 g | FDC 169230Garlic, raw | 15 kcal | 0.6 g |
| dried oregano | 1.5 g | FDC 171328Spices, oregano, dried | 4 kcal | 0.1 g |
| ground cinnamon | 0.5 g | FDC 171320Spices, cinnamon, ground | 2 kcal | 0.0 g |
| chopped tomatoes | 400 g | FDC 170051Tomatoes, red, ripe, canned, packed in tomato juice | 64 kcal | 3.2 g |
| cooked brown rice | 200 g | FDC 169704Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program) | 246 kcal | 5.5 g |
| feta | 60 g | FDC 173420Cheese, feta | 159 kcal | 8.5 g |
| parsley | 10 g | FDC 170416Parsley, fresh | 4 kcal | 0.3 g |
| Whole recipe | Divided by 4 | 1548 kcal | 130.2 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Calculation method 1.0, September 2026. How the calculation works.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
A thick, smoky chilli of lean ground beef and black beans, finished with a spoonful of lime yoghurt. A small bowl goes a long way, and it cooks on the hob or in a slow cooker.
About 1 hr 5 min · 415 kcal · 41 g protein per serving
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About 55 min · 545 kcal · 47 g protein per serving