One of the many courgette recipes I cook every summer when there's a glut on vegetables growing int he garden.
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Ingredients
- 4 large courgettes
- 1 onion finely diced
- 4 tbsp olive oil
- 2 large ripe tomatoes seeds removed and finely chopped
- 4 cloves garlic minced
- 100 g basmati rice
- 190 ml vegetable stock
- 12 basil leaves torn
- small bunch parsley leaves picked and chopped
- 50 g parmesan grated
- 20 g butter
- 20 g panko breadcrumbs
Instructions
- Heat the oven to 180C fan Using a melon baller scoop out the flesh taking care to leave sturdy walls around the outside. Roughly chop the flesh that's been removed.
- Drizzle courgette "canoes" with olive oil and roast for 7-10 minutes until slightly softened
- Heat the rest of the oil in a wide pan over a medium-low heat, add the onion, and cook until soft and golden.
- Add tomato to the pan along with the courgette flesh and garlic, cook until soft (about 3 minutes), then stir in the rice, add the stock, bring to a simmer and cook on a low heat for 12 minutes or until most of the liquid has evaporated
- Stir the parmesan and herbs into the stuffing mix and season to taste. Put the hollowed-out courgettes on a greased baking sheet and divide the filling between them. cover with foil and bake for 20 minutes.
- Melt the butter in a small pan and stir in the panko crumbs, season, sprinkle on top of the courgettes, and bake for a further 15 minutes. Tear a few basil leaves over the top before serving.
Nutrition
Calories: 378kcalCarbohydrates: 42gProtein: 12.3gFat: 19.3gSaturated Fat: 4.5gPolyunsaturated Fat: 2.1gMonounsaturated Fat: 11.5gCholesterol: 9.1mgSodium: 464.4mgPotassium: 1171.4mgFiber: 5.4gSugar: 12.7gVitamin A: 1674.5IUVitamin C: 73.5mgCalcium: 244.7mgIron: 2.2mg
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