- Heat the oven to 350°F.
- Wash and dry the courgettes, cut off the tops, and gently perforate all the way around by pricking with a fork. Scoop out the soft flesh and put to one side.
- Rinse the rice under running water and drain well.
- Peel the onions and dice finely.
- Peel and finely dice the carrot.
- Wash the dill and parsley, shake dry and finely chop.
- Wash, dry, and finely chop the tomatoes.
- Mix the beef with the scooped-out courgette pulp, rice, onions, carrot, dill, parsley, mustard seeds, cashew nuts (reserve 4 for decoration) and 2 tablespoons of the olive oil. Season with pepper to taste and then fill the courgettes with the mixture.
- Put the courgettes in a deep roasting pan, base-side down, drizzle over the remaining olive oil, and pour in enough water to reach almost the tops of the courgettes.
- Cover the pan with foil and bake for about 40 minutes until the courgettes have collapsed slightly and the mixture has expanded to the top.
- Heat the broiler to high. Decorate the baked courgettes with the chillies and the reserved cashew nuts and broil for a few minutes, until slightly golden. Serve and enjoy.
Teaser Image:
Courgettes-recipe.jpg
Ingredients:
4 round courgettes or zucchini
4 tablespoon arborio rice
2 red onions
1 medium carrot
½ bunch dill
½ bunch flat leaf parsley
½ teaspoon mustard seeds (optional)
Handful of cashew nuts
2 tomatoes
½ pound lean ground beef
4 tablespoons extra-virgin olive oil
8 birdseye chillies (optional)
Pepper to tast
Nutrition:
Calories: 408, Total Fat: 27g, Saturated Fat: 3g, Sodium: 70mg, Carbohydrate: 28g, Fiber: 5g, Protein: 17g
Dietary choice:
Gluten-free