Deconstructed stuffed pepper casserole

Finely chop the onion, add it to an oven-proof skillet with a little olive oil and cook over medium heat for about eight minutes, until soft and golden.

Seed the bell peppers and dice them to the size preferred; set aside.

Add the grated garlic to the softened onion and warm it through only until fragrant; cooked longer it burns and turns bitter.

Add the ground beef, increase the heat to medium high and cook just until the pinkness goes away.

Season with salt, black pepper, crushed red pepper flakes, dried oregano and cinnamon.

Add the canned tomato sauce, rinsing the can out with a little water, then add the bell peppers and mix.

Bring to a boil, cook a minute or two, then take it off the heat.

Top with the shredded cheese.

Bake on the centre rack of an oven preheated to 400 degrees Fahrenheit for about 20 to 25 minutes, until the cheese melts and is golden.

Let it rest out of the oven; the sauce thickens further as it rests. Top with finely chopped parsley and serve.

Variation: stir chickpeas or other beans in before it goes into the oven for added protein. Serve with cauliflower rice or low carb pasta, or turn it into lettuce or cabbage wraps.