Healthy Halloween Stuffed Jack-O-Lantern Recipe

Fun, tasty and healthy. Snez loves making these for a spooky Halloween family dinner.
Prep Time: 10 mins
Cook Time: 40 mins
Total Time: 50 mins
Serves: 2
Course: Main Course
Cuisine: International
Diet: Gluten Free, Low Lactose
Dietary Requirements: Dairy-Free, Fructose-Free
Author: Snezana Wood


  • 1/2 brown onion finely chopped
  • 200 g beef mince
  • 1 truss tomato finely chopped
  • 75 g brown rice pre-cooked
  • 2 tablespoons tomato passata
  • 1/2 cup fresh parsley finely chopped
  • 1/4 cup fresh mint finely chopped
  • 1 tablespoon extra-virgin olive oil
  • 1/4 cup lemon juice
  • 1/8 teaspoon ground black pepper
  • 1/8 teaspoon ground cinnamon
  • 1/8 teaspoon ground coriander
  • 1/8 teaspoon ground cumin
  • 1/8 teaspoon ground nutmeg
  • salt & pepper to taste
  • 2 capsicums

Ingredients for Salad

  • 1 cucumber diced
  • 1 truss tomato diced
  • 1/4 red onion diced
  • 1/4 cup fresh parsley finely chopped
  • 1 tablespoon extra-virgin olive oil
  • salt & pepper to taste


  • Preheat oven to 220°C.
  • In a saucepan brown the onion and mince, then add in the tomatoes, pre-cooked rice, pasatta, fresh herbs, olive oil, lemon juice, spices and salt & pepper. Simmer for 10 minutes.
  • Remove from heat and allow to cool.
  • Cut the tops off the capsicums, scrape out the seeds and membrane.
  • Place capsicums in the baking tray to fit snuggly together.
  • Fill the capsicums with the mixture and cover the capsicum tops.
  • Drizzle with olive oil and add ½ cup water to the baking tray and place in oven.
  • Bake for 30 minutes or until capsicums are tender.
  • Toss cucumber, tomato, red onion, parsley, and dressing, season with salt and pepper and serve with capsicum.
Nutrition Facts
Snez's Stuffed Jack-O-Lanterns
Amount Per Serving
Calories 623 Calories from Fat 324
% Daily Value*
Fat 36g55%
Saturated Fat 10g63%
Cholesterol 71mg24%
Sodium 101mg4%
Potassium 1290mg37%
Carbohydrates 51g17%
Fiber 8g33%
Sugar 12g13%
Protein 24g48%
Vitamin A 6562IU131%
Vitamin B3 8mg40%
Vitamin C 213mg258%
Vitamin K 401µg382%
Calcium 117mg12%
Iron 6mg33%
* Percent Daily Values are based on a 2000 calorie diet.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

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Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.