Serves 4

Ingredients:

4 Orange or Yellow Peppers
Stuffing:
100g wild rice
1 med. Onion
100g spinach and kale mixed
70g drained sweet corn
1 Tomato (finely diced)
50g cheddar cheese
4 Black olives (finely chopped)
2 tbsp olive oil
Salt and Black pepper to taste

NB: It is important to use orange or yellow peppers as these have very high levels of Zeaxanthin.

Method:

Pre-heat oven to 180 degrees C (350 F Gas 4)

Cook the rice in boiling salted water until tender and drain.  Meanwhile gently fry the onions in the olive oil until soft then add the tomato, olives, corn, spinach and kale and the rice and cheese, reserving a little of the cheese for the top of the pepper.  Remove the tops and de-seed the peppers and fill with the stuffing, press the filling and sprinkle the cheese on top.  Place the peppers on a baking sheet and cook towards the lower end of the oven for one hour.  The peppers will then become soft and tender.  Watch that the peppers are not colouring too much, if so turn the oven temperature down.  This dish benefits from slow cooking.

This dish should provide approximately 2 mg of Zeaxanthin and 4 mg of Lutein per portion.

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