Traffic Lights : Stuffed & Baked !

Hi Guys !!!

It is a great idea to include foods of various natural colors in our diet everyday. Each different color fruit and vegetables contains unique health components that are essential to our health.

For example, Red Fruits and Vegetables contain nutrients that reduce the risk of prostate cancer, lower blood pressure, reduce tumor growth and LDL cholesterol levels, scavenge harmful free-radicals, and support join tissue in arthritis cases.

Orange and Yellow Fruits and Vegetables contain nutrients that reduce age-related macula degeneration and the risk of prostate cancer, lower LDL cholesterol and blood pressure, promote collagen formation and healthy joints, fight harmful free radicals, encourage alkaline balance, and work with magnesium and calcium to build healthy bones. 

Greens contain nutrients that reduce cancer risks, lower blood pressure and LDL cholesterol levels, normalize digestion time, support retinal health and vision, fight harmful free-radicals, and boost immune system activity.

 

So, with all this information around me I thought why not cook something that can give all the nutrients to my family at once. I created my recipe with these Traffic Lights... Red, Yellow and Green Bell Peppers !The usage of oil is very minimum in this recipe and is very easy to make.

 

 

So, lets get started !

Gather Your Equipment:

A baking Pan/Dish

Mixing Bowl

Stove Pan

Ingredients:

Assortment of Bell Peppers (3 in quantity, seeded and cut into quarters)

Potatoes (boiled, peeled and mashed)

1 cup of Boiled Peas

1 small Onion (finely chopped)

2 cloves Garlic

An inch of Ginger

1 pinch of Asafoetida

1 teaspoon of Cumin seeds

2 teaspoons of Coriander powder

1 teaspoon of Chilli powder (adjust accrdng to taste)

1 teaspoon of Lemon juice

1/2 teaspoon of Sugar

2 teaspoons of Cumin powder

Salt to taste

Cooking Spray (optional)

1 tablespoon of oil

 

 

 

Preparing to start:

 

Grease the baking pan/dish with cooking spray or just by apply oil all around.

Method:

•  Heat Oil in a Pan and add the Asafoetida when hot. Add the Cumin seeds and let them crackle.
• Add the Onions, Ginger and Garlic. Saute till gold in color. 
• Add the peas and fry for a minute.
• Add rest of the spices, salt and sugar. Fry for another minute or so. 
• Add the potatoes and lemon juice. Mix well and turn off the heat.

• While the stuffing mixture cools down spray or apply little oil on the insides as well as outsides of the bell peppers and sprinkle very little salt on all of them. 
• Preheat the oven at 350 degrees Fahrenheit.
• Once the mixture has cooled down start stuffing the bell peppers with the help of a spoon, pressing the mixture tightly on the bottom as well as sides.
• Lay them on the prepared baking dish and spray some more oil on the top or just put a drop of oil on each pepper.
• Put the dish in the oven and bake for about 30 minutes.

• Serve with any sort of bread that you like or as a side dish to rice.

I hope, you will love making this nutritious dish soon! But do not forget to share it with your friends and family... because food tastes delicious only when shared !

Love
Madhu