

Beef and rice-stuffed courgettes
Ingredients
- 8 (about 16cm long) courgetteszucchini, summer squashX
- 100g premium beef mince
- ½ cup (uncooked) long-grain white rice, washed, drained
- 1 medium tomato, deseeded, finely chopped
- 2 tablespoons finely chopped fresh mint
- 1 tablespoon pine nuts, chopped
- ¼ teaspoon ground allspice
- large pinch ground cinnamon
- 2 teaspoons olive oil
- 400g can diced tomatoes with chopped onion and garlic
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Instructions
1 Slice courgettes in half lengthwise. Use an apple corer or a small knife to scoop out flesh, leaving a 5mm border.
2 Combine remaining ingredients except diced tomatoes in a large bowl. Fill courgette shells with beef mixture.
3 Place courgettes in a single layer in a large deep frying pan. Top each courgette with other half. Pour over tomatoes. Fill pan with cold water until courgettes are just covered. Bring to the boil over a medium-high heat. Reduce heat to low. Cook, partially covered, for 45 minutes or until tender.
4 Divide courgettes among serving dishes. Pour over a little tomato broth.
Nutrition Info (per serve)
-
Calories 222cal
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Kilojoules 930kJ
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Protein 13g
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Total fat 6g
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–Saturated fat 1g
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Carbohydrates 30g
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–Sugars 8g
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Dietary fibre 4g
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Sodium 150mg
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Calcium 80mg
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Iron 3mg
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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