Brazilian recipe
Tuna-Stuffed Courgettes (Abobrinha recheada com atum)
A light and nutritious dish, these courgettes stuffed with tuna and rice make for a wholesome meal that's both simple to prepare and packed with flavour.
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Ingredients
4 medium courgettes
1 1/2 cups cooked rice
20 cherry tomatoes
1 tin flaked tuna (ideally light)
1 tsp 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 flaked tuna (ideally light)
1 tsp 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 the produce section of major supermarkets like Naivas or Carrefour. Tinned tuna and rice are readily available in the pantry aisles of any neighbourhood grocery store.
Preparation method
- Wash the courgettes and slice them in half lengthwise
- Use a spoon to carefully scoop out the centre of each half, creating a hollow space for the filling
- Boil the courgette boats in a pot of boiling water for about 1 minute
- Drain the courgettes thoroughly 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 pulp to the pan and sauté until it becomes tender
- Fold in the cooked rice, the drained tuna, and the quartered cherry tomatoes
- Mix all filling ingredients thoroughly and season with salt and black pepper to taste
- Remove the pan from the heat
- Fill the cooked courgette halves with the prepared mixture
- Arrange the stuffed courgettes in a baking dish
- Cover the dish with kitchen foil
- Place in a preheated oven at a moderate heat (approximately 180°C) for 30 minutes, or until the courgettes are tender
- Remove the foil and serve the stuffed courgettes immediately
Observations
These tuna-stuffed courgettes offer a nutritious and balanced meal option for anyone looking for something quick yet satisfying. Once cooked, the courgettes provide a tender base that perfectly complements the savoury tuna and rice filling. It is a fantastic way to include more greens in your daily diet, turning simple store-cupboard staples into an appealing main dish.
Ideal for busy weeknights, this recipe relies on fresh, accessible ingredients. The preparation process is straightforward, ensuring a delicious result without any fuss. Serve these as a nutritious main course or a substantial side dish.
Ideal for busy weeknights, this recipe relies on fresh, accessible ingredients. The preparation process is straightforward, ensuring a delicious result without any fuss. Serve these as a nutritious main course or a substantial side dish.
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