Tuna-Stuffed Romano Pepper with Greek-Style Cheese & Capers

Name: Tuna-Stuffed Romano Pepper with Greek-Style Cheese & Capers over fragrant couscous with yogurt sauce, parsley & courgette
Total time: 25 min
Yield: 2
Cuisine: Middle Eastern
Ingredients: 2 piece Romano pepper; 1 piece Courgette; 1 piece Onion; 1 sachet(s) Sicilian-style herb mix; 150 g Wholewheat couscous; 1 sachet(s) Peruvian-style spice mix; 10 g Fresh flat leaf parsley; 100 g Organic full-fat yogurt; 20 g Capers; 1 can Skipjack tuna in sunflower oil; 50 g Greek-style cheese; 250 milliliters Water; 1 teaspoon Mustard; 1 teaspoon Honey [or plant-based alternative]; to taste Salt and pepper

over fragrant couscous with yogurt sauce, parsley & courgette

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Calories

550 kcal

Protein

32.3g protein

Total

25 minutes

Difficulty

Easy

Calorie Smart

Extra Veggies

High Protein

Allergens:

Gluten
Tarwe
Melk (inclusief lactose)
Vis
Mosterd
Soja
Lupine
May contain traces of allergens
Selderij

Capers are a source of fiber and vitamins. They contain vitamin B6 and B12 as well as vitamins A, C and D. But you'd have to eat a lot of these flower buds to get enough of those vitamins!

Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.

Ingredients

Serving amount

1 piece

Romano pepper

½ piece

Courgette

½ piece

Onion

½ sachet(s)

Sicilian-style herb mix

75 g

Wholewheat couscous

(Contains: Gluten, Tarwe May be present: Mosterd, Soja, Lupine)

½ sachet(s)

Peruvian-style spice mix

5 g

Fresh flat leaf parsley

(May be present: Selderij)

50 g

Organic full-fat yogurt

(Contains: Melk (inclusief lactose))

10 g

Capers

1 can

Skipjack tuna in sunflower oil

(Contains: Vis)

25 g

Greek-style cheese

(Contains: Melk (inclusief lactose))

Not included in your delivery

125 milliliters

Water

½ teaspoon

Mustard

½ teaspoon

Honey [or plant-based alternative]

to taste

Salt and pepper

Nutrition Values

Energy (kJ)2303 kJ

Calories550 kcal

Fat13.9 g

Saturated Fat6.5 g

Carbohydrate71.5 g

Sugar18.1 g

Dietary Fiber8.8 g

Protein32.3 g

Cholesterol19.8 mg

Salt2.2 g

Potassium444.2 mg

Calcium53.9 mg

Iron1.5 mg

Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.

Utensils

•Tall-Sided Pan

•Saucepan

•Bowl

•Lid

•Large Sautépan with Lid

Cooking Steps

Boil the water in a saucepan, or use a kettle if preferred (see pantry for amount).
Drain the tuna, being sure to reserve the oil.
Halve the Romano pepper lengthways and remove the seeds. Dice the courgette and chop the onion.
Heat a drizzle of the reserved oil in a frying pan over medium-high heat. Fry the courgette, onion and Sicilian-style spices for 5 - 6 minutes.

In a bowl, combine the couscous with the Peruvian-style spices and the boiling water.
Cover the bowl and set aside for 10 minutes until done.
Fluff through the couscous with a fork and season to taste with salt and pepper.

Stir the tuna into the courgette and onion, then season to taste with salt and pepper.
Finely chop the parsley.
In a bowl, combine the yogurt with the honey and mustard. Season to taste with salt and pepper.
Heat the rest of the reserved oil in a large deep frying pan over medium-high heat. Fry the Romano pepper for 2 - 3 minutes, covered, then flip and fry for another 2 - 3 minutes.

Fill the Romano pepper with the tuna and courgette, then fry for 1 - 2 minutes, covered.
Stir the parsley into the couscous.
Serve the couscous on plates and top with the Romano pepper. Drizzle with the yogurt sauce.
Crumble over the cheese and garnish with the capers.