Spanish capsicums

This meal is perfect to make and freeze ahead. It can be reheated in the microwave.

Ingredients

1	Onion, diced
2 Tbsp	Canola oil
2 Tbsp	Chopped garlic
400 g	Lean minced beef
400 g	Diced tomatoes
2 tsp	Dried basil
2 tsp	Oregano
4	Red capsicums (Main)
1 cup	Long grain rice, cooked

Directions

1. Sauté the onion in the oil in a large non-stick frying pan, until softened. Add the garlic and minced beef, stirring well with a fork. Cook, until lightly coloured.
2. Add the tomatoes, basil and oregano. Cover and simmer for 20 minutes or until cooked. Season. Cool.
3. Meanwhile, halve the capsicums lengthwise. Deseed and devein. Blanch in batches in boiling water. Refresh in icy water. Drain and pat dry.
4. Combine the rice and meat sauce. Pack into the capsicums. Wrap individually in plastic film. Store in an air-tight container in the freezer for up to 3 months.
5. To serve, thaw the required number of capsicums in the microwave or fridge. To heat, cover and microwave for 3-4 minutes per capsicum.

More of Jan's freeze-ahead meals

• Slow-cooked duck a la mandarin
• Mediterranean chicken