A colorful, nutrient-dense dish ideal for growing teens. This baked stuffed capsicum combines protein, fiber, and essential vitamins, supporting muscle development, immunity, and sustained energy, while being light and easy to enjoy.
Ingredients (Serves 2–3)
- 3 capsicums (bell peppers), halved and seeds removed
- ½ cup paneer, crumbled (low-fat, preferably homemade)
- ¼ cup boiled sweet corn
- 1 small onion, finely chopped
- 1 small tomato, finely chopped
- 1 tsp olive oil
- ½ tsp cumin powder
- ¼ tsp black pepper
- Salt – to taste
- Fresh coriander leaves, chopped for garnish
Preparation
- Preheat oven to 180°C (350°F).
- Heat olive oil in a pan and sauté onion and tomato until soft.
- Add paneer, boiled corn, cumin powder, black pepper, and salt. Mix well and cook for 2–3 minutes.
- Fill each capsicum half with the paneer-corn mixture.
- Arrange stuffed capsicums on a baking tray and bake for 12–15 minutes, until capsicums are slightly tender but still crisp.
- Remove from oven and garnish with fresh coriander before serving.
Benefits
- Protein-Rich: Paneer supports muscle growth and bone health.
- Fiber & Vitamins: Capsicum and corn provide antioxidants, vitamin C, and fiber for immunity and digestion.
- Balanced Meal: Combines healthy carbs, protein, and essential micronutrients.
- Teen-Friendly: Mildly spiced, visually appealing, and easy to enjoy.