You and your guests will love this recipe’s vivid colors, flavors, and textures. Stick to half a pepper to stay within safe FODMAP limits and add a starchy vegetable, such as 1 cup (133 g) of turnips, or a cup (107 g) of cooked low-FODMAP pasta to make this a complete meal. If you like your peppers al dente, don’t prebake them; fill them raw instead. The filling will warm through and the cheese will melt, but the peppers will still be slightly crunchy. Avoid this recipe if you have reflux.
Ingredients
- 2 bell peppers of any color
- 1 slice of low-FODMAP bread
- 1 tablespoon (15 ml) lactose-free milk
- 6.5 ounces (185 g) canned, drained tuna (in spring water)
- 1 cup (115 g) shredded mozzarella
- 1 tablespoon (3 g) finely chopped fresh basil
- 1 tablespoon (4 g) finely chopped fresh parsley
- ½ zucchini, chopped finely
- 1 tomato, deseeded and chopped finely
- Salt and pepper
How to Make It
- Preheat the oven to 350°F (180°C, or gas mark 4). Cut the peppers in half lengthwise and remove the seeds. Place on a baking sheet and bake for 20 minutes until softened. Remove from the oven and sprinkle with salt.
- Soak the bread in the milk to soften it. Place all the remaining ingredients in a bowl and add the softened bread. Mix well to break up and incorporate the bread. Pile the filling into the pepper halves and drizzle each with a little olive oil. Place in the oven for 10 to 15 minutes to heat through and melt the cheese. Serve hot.