Courgettes stuffed with spiced rice
3
Points®
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
1 large, finely chopped
Ground Cumin
1 teaspoon(s), level
Coriander, Dried
2 teaspoon(s), level
Red pepper
1 medium, chargrilled, roughly chopped
Brown rice, microwaveable
½ pouch(es)
Mint, Fresh
3 tablespoon(s), roughly chopped, plus extra to serve
0% fat natural Greek yogurt
4 tablespoon(s)
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.
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