Cheese Stuffed Capsicum

Thank you Irene from WA for a recipe for the diet conscious and which is suitable for those who are vegetarians:

Ingredients

125g Ricotta Cheese
125g Low Fat Cottage Cheese
5 Medium Sized Ripe Tomatoes (or 1 x 425g Can of Tomatoes)
1 Teaspoon Dried Basil
1 Teaspoon Chopped Parsley
2 Spring Onions
4 Large Green (or Red) Well Shaped Firm Capsicums
Salt and Pepper
2 Egg Whites

Method

1. Remove a slice of capsicum from the stalk end (retain the cap/slice), scrape out seeds and white membranes & wash & drain well.
2. Peel and finely chop tomatoes (drain well if using canned).
3. Beat together the two cheeses and when well mixed stir in chopped tomatoes.
4. Add basil, parsley, spring onions & salt and pepper into mixture.
5. Beat egg whites until very stiff and fold lightly through the mixture.
6. Arrange peppers in a shallow baking tray.
7. Fill each of the capsicums with the mixture & replace slick/cap lightly.
8. Pour 2 or 3 tablespoons of water (or, if using canned tomatoes the juice from the can) into the base of the tray.
9. Bake in moderate to hot oven for approximately 35 minutes.
10. Serve hot.

This recipe serves four and is fine for vegetarians, having good flavour and acceptable protein content. For those watching their weight it os around 545 kilojoules per serve.