Description: Somewhat nostalgic dish. Very common dish that parents prepare to make their children eat vegetables.
Serves: 2
Cooking time: 30 minutes

Ingredients

• Mincemeat (5%)
• 200gGreen pepper – cut in half, 5 pieces (small) or 160g
• Onion, ½ piece or 75gGarlic – chopped, 2 cloves
• Soy sauce – ⅔ tablespoon
• Ground black Pepper – ½ teaspoon
• Sesame oil – 1 teaspoon
• Soy sauce – 1 teaspoon

Method

1. In a large bowl, add the minced meat, garlic, onion, soy sauce, sesame oil and black pepper. Mix well until it becomes smooth.
2. Spread some flour on the green pepper’s surface that will be adjacent to the meat.
3. Stuff them into the green peppers.
4. Put these stuffed green paper on a non-stick frying pan with medium heat (the meat side is on the bottom). Place the lid.
5. When the bottom of the stuffed green pepper becomes brown, turn it over using a tong or a spatula and grill until it is completely cooked (about 5 minutes). Better to cook with a lid so that it cooks well inside of the stuffed meat.
To serve: Sprinkle ground black pepper or dip in ketchup according to your preference.

Nutritional values per serving

Kcal	Protein	Fat	Carbs	Fibre	Sugars	Salt	Saturated Fat	Zinc	Vitamin B12	Vitamin B6
196.6	23.2g	7.5g	8.8g	2.2g	3.6g	0.9g	2.6 g	5.3mg	2.2μg	0.7mg
9.8%	46.4%	10.7%	3.4%	7.5%	4.0%	15.1%	12.9%	76.4%	149.3%	55.2%

Nutritional Tips

Vitamin B12 is one of the essential nutrients to our body. Vitamin B12 helps maintain our blood health and the nervous system. It is involved in methionine synthesis and is important for the degradation of some amino acids and odd-chain fatty acids (Watanabe et Nakano, Nihon Rinsho. 1999 Oct;57(10):2205-10). Lack of vitamin B12 causes megaloblastic anemia which results in the same symptoms as folate deficiency as well as demyelination of the spinal cord, brain, and nerves (optic and peripheral). Typical sources of vitamin B12 are animal products such as milk, cheese, eggs, meat, salmon, or cod. So it would be very challenging for people who follow a vegan/vegetarian diet as the source is limited. There are some breakfast cereals, soya drinks, or yeast extract (such as Marmite) that are fortified with B12. So those who do not consume animal products need to have a sufficient intake through these or by taking supplements. Meat is a good source of vitamin Bs, zinc, and phosphorus, however, there are fats as well.

Therefore, it is important to consider the fat content when you are choosing minced meat (5%, 10%, 20%, etc) or sirloin/rib/belly, etc. You can consider using less amount if you are using fatty meat to reduce the saturated fat or excess calorie intake.