Brazilian recipe
Tuna-Stuffed Courgettes (Abobrinha recheada com atum)
A simple and delicious recipe for courgettes stuffed with tuna and rice. This light, nutritious meal is perfect for a quick, flavoursome lunch or dinner.
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Ingredients
4 medium courgettes
1 1/2 cups cooked rice
20 cherry tomatoes
1 tin shredded tuna (preferably in spring water)
1 teaspoon vegetable oil
1 clove garlic, minced
Salt to taste
Freshly ground black pepper to taste
1 1/2 cups cooked rice
20 cherry tomatoes
1 tin shredded tuna (preferably in spring water)
1 teaspoon vegetable oil
1 clove garlic, minced
Salt to taste
Freshly ground black pepper to taste
Where to find ingredients
You can find fresh courgettes and cherry tomatoes in the produce aisle of major supermarkets like Countdown or New World. Tinned tuna and pantry staples are available in the canned goods section. If preferred, brown rice can be used as a substitute for white rice for extra fibre.
Preparation method
- Wash the courgettes and slice them in half lengthways.
- Using a spoon, carefully scoop out the centre of each courgette half to create a hollow for the filling.
- Place the courgettes in a pot of boiling water and cook for about 1 minute.
- Drain the courgettes well and set them aside.
- Heat the oil in a frying pan over medium heat and sauté the minced garlic until fragrant.
- Add the reserved chopped courgette centres to the pan and cook until soft.
- Stir the cooked rice, drained tuna and quartered cherry tomatoes into the pan.
- Mix the filling ingredients thoroughly and season with salt and black pepper to your liking.
- Remove the frying pan from the heat.
- Spoon the prepared filling into the hollowed-out courgette halves.
- Arrange the stuffed courgettes in a baking dish.
- Cover the dish with aluminium foil.
- Bake in a preheated oven at 180°C for 30 minutes, or until the courgettes are tender.
- Remove the foil and serve the stuffed courgettes immediately.
Observations
This tuna-stuffed courgette recipe is a light and tasty choice, ideal for those seeking a nutritious and practical meal. Once cooked, the courgette gains a tender texture that complements the savoury tuna and rice filling. It is an excellent way to incorporate more vegetables into your diet, transforming simple ingredients into an appealing main dish.
Perfect for busy days, this recipe combines fresh ingredients that are easy to find at any local produce store. The preparation is straightforward, ensuring a delicious result without any fuss. Serve as a healthy main course or as a wholesome side dish.
Perfect for busy days, this recipe combines fresh ingredients that are easy to find at any local produce store. The preparation is straightforward, ensuring a delicious result without any fuss. Serve as a healthy main course or as a wholesome side dish.
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