Beef and rice-stuffed courgettes
Serves: 4
Time to make: 1 hr 15 mins
Total cost: $17.52 / $4.38 per serve
(at time of publication)
Ingredients
- 8 (about 16cm long) courgettes
- 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
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)
Kilojoules 930kJ
Calories 222cal
Protein 13g
Total fat 6g
–Saturated fat 1g
Carbohydrates 30g
–Sugars 8g
Dietary fibre 4g
Sodium 150mg
Calcium 80mg
Iron 3mg
Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
Photographer: Ian Wallace
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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