Brazilian recipe
Stuffed Courgette with Tuna (Abobrinha recheada com atum)
A simple and delicious recipe for stuffed courgette with tuna. A light, nutritious dish that makes for a quick and flavoursome lunch or dinner.
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Ingredients
4 medium courgettes
1 1/2 cups cooked rice
20 cherry tomatoes
1 tin of shredded tuna (preferably in brine or water)
1 teaspoon vegetable oil
1 garlic clove, minced
Salt to taste
Freshly ground black pepper to taste
1 1/2 cups cooked rice
20 cherry tomatoes
1 tin of shredded tuna (preferably in brine or water)
1 teaspoon vegetable oil
1 garlic clove, minced
Salt to taste
Freshly ground black pepper to taste
Where to find ingredients
You can find fresh courgettes and cherry tomatoes at local markets or supermarkets like Shoprite and Koala. Canned tuna and rice are available in the pantry aisles of any major supermarket. Vegetable oil can be found in the cooking oils section.
Preparation method
- Wash the courgettes and slice them in half lengthways.
- Using a spoon, carefully scoop out the centre of each half to create a hollow space for the filling.
- In a pot of boiling water, blanch the courgettes for about 1 minute.
- Drain the courgettes and set them aside.
- In a frying pan, heat the oil over medium heat and sauté the minced garlic until fragrant.
- Add the chopped courgette flesh to the pan and sauté until softened.
- Stir in the cooked rice, the drained tuna, and the cherry tomatoes, which have been quartered.
- Mix all the filling ingredients well and season with salt and black pepper to taste.
- Remove the pan from the heat.
- Fill the blanched courgette halves with the prepared mixture.
- Arrange the stuffed courgettes in a baking tray.
- Cover the tray with aluminium foil.
- Place in a preheated oven at a medium temperature (approximately 180°C) for 30 minutes, or until the courgettes are perfectly tender.
- Remove the foil and serve the stuffed courgettes immediately.
Observations
This recipe for courgette stuffed with tuna is a light and tasty option, perfect for those seeking a nutritious and practical meal. Once cooked, the courgette gains a tender texture that perfectly complements the flavourful filling of tuna and rice. It is an excellent way to incorporate more vegetables into your diet, transforming a simple ingredient into an appealing main course.
Ideal for busy days, this dish combines fresh and easily accessible ingredients. The preparation is straightforward, ensuring a delicious result without any fuss. Serve as a main course or a healthy side dish.
Ideal for busy days, this dish combines fresh and easily accessible ingredients. The preparation is straightforward, ensuring a delicious result without any fuss. Serve as a main course or a healthy side dish.
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