Lap Band Dietitian Helen Bauzon has provided suggestions below (in red) to help improve the calorie content of the recipe below and to teach you how to make it more band friendly.
- Avoid eating the capsicum skin, this is likely to get blocked
- Eat with a knife and fork to consume 1 tsp portions at a time
Cooking Time - 30 minutes
Ingredients (serves 4)
- 2 large (600g) red capsicums, halved, deseeded
- 3 tsp olive oil
- 140g (2/3 cup) couscous
- 310ml (1 1/4 cups) boiling water
- 1 brown onion, chopped
- 1 300g can chickpeas, rinsed, drained
- 85g (1/2 cup) chopped dried pitted dates
- 1/2 tsp ground ginger
- 1/4 tsp cayenne pepper
- 1/4 tsp salt
- 1/3 cup loosely packed chopped fresh continental parsley
- 1 200g container natural set yogurt, 99.8% fat free
- Preheat oven to 220°C. Brush capsicums with 1 tsp of oil. Place, cut-side up, in roasting pan lined with foil. Roast for 10 minutes or until tender.
- Meanwhile, place couscous in a heatproof bowl and pour over boiling water, stirring with a fork. Cover, set aside for 5 minutes or until liquid is absorbed. Fluff with fork. Heat remaining oil in a non-stick frying pan over high heat. Cook onion, stirring, for 5-6 minutes or until brown. Reduce heat to medium, add couscous, chickpeas, dates, ginger, pepper and salt. Cook, stirring, for 2-3 minutes or until combined. Add parsley.
- Remove capsicum from oven. Spoon couscous mixture into each half. Bake for 12-15 minutes or until brown. Serve with the yogurt.
Source - Good Taste – September 2002 , Good Taste – September 2002, Page 72 , Recipe by Jane Charlton