Photo of Courgettes stuffed with spiced rice by WW

Courgettes stuffed with spiced rice

3
3
3
SmartPoints® value per serving
Total Time
30 min
Prep
5 min
Cook
25 min
Serves
4
Difficulty
Easy
This veggie main is perfect for a summer’s evening! If there’s any leftover stuffing, it will keep well in the fridge for lunches throughout the week.

Ingredients

Courgette

8 medium

Calorie controlled cooking spray

4 spray(s)

Onion(s)

1 large, finely chopped

Ground Cumin

1 teaspoons, level

Coriander, Dried

2 teaspoons, level

Red pepper(s)

1 medium, chargrilled, roughly chopped

Brown rice, Microwaveable

½ pouch(es)

Mint, Fresh

3 tablespoons, roughly chopped, plus extra to serve

0% fat natural Greek yogurt

4 tablespoons

Light Feta Cheese

80 g, crumbled

Instructions

  1. Preheat the oven to 200°C, fan 180°C, gas mark 6. Halve the courgettes lengthways. Scoop out the flesh with a spoon and set aside, leaving a 1cm-thick shell. Put the shells on a baking tray and bake for 15 minutes.
  2. Meanwhile, mist a nonstick frying pan with cooking spray and fry the onion over a medium heat for 2-3 minutes. Stir in the spices and 4 tbsp cold water, and cook for a further 2 minutes.
  3. While the mixture is cooking, roughly chop the reserved courgette flesh. Add this to the pan along with the peppers and rice. Season then stir until combined.
  4. Spoon the mixture into the courgette shells, return to the oven and bake for 10 minutes, or until the rice is cooked and the filling is golden.
  5. Meanwhile, combine two-thirds of the mint with the yogurt, then set aside.
  6. Divide the courgettes between plates, scatter over the feta and serve topped with the mint yogurt and remaining mint.

Notes

Serve with a mixed baby leaf salad dressed with lemon juice for no extra SmartPoints per serving.

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