Ingredients

• 50g/1¾oz wholegrain long-grain rice
• 1 red and 1 yellow pepper
• low-calorie cooking spray
• 1 small onion, thinly sliced
• 1 courgette, chopped
• 75g/2½oz cherry tomatoes, halved
• 2 garlic cloves, crushed
• 1 tsp ground cumin
• 1 tsp ground coriander
• 20g/¾oz toasted flaked almonds
• ½ orange, zest only, finely grated
• 3 heaped tbsp roughly chopped fresh flat leaf parsley (or coriander)
• 100g/3½oz mild goats' cheese, rind removed and cheese cut into chunks
• salt and freshly ground black pepper

Instructions

1. Preheat the oven to 200C/180C Fan/Gas 6. Cook the rice in a pan of boiling water for 25 minutes, or until just tender, then drain.

2. Meanwhile, cut the peppers in half from top to bottom and discard the seeds. Place, open-side up, on a baking tray (cut a sliver from the base if necessary to help them sit flat). Bake for 15 minutes.

3. Spray a frying pan with cooking spray and cook the onion and courgette over a medium heat, stirring regularly, for 4–5 minutes, or until softened and lightly browned.

4. Add the tomatoes, garlic, cumin and coriander and cook for a minute, stirring constantly. Tip into a large heatproof bowl and stir in the almonds and orange zest.

5. Add the rice and parsley and season with a little salt and lots of pepper. Mix together.

6. Fill the peppers with the rice mixture. Dot with the cheese and return to the oven for 10 minutes, or until the peppers are softened and the filling is piping hot.