Brazilian recipe
Tuna-Stuffed Courgettes (Abobrinha recheada com atum)
A simple and delicious recipe for courgettes stuffed with tuna. This is a light, nutritious dish perfect for a quick, flavorful lunch or dinner.
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Ingredients
4 medium courgettes
1 1/2 cups cooked rice
20 cherry tomatoes
1 can flaked tuna (preferably in brine or light oil)
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 can flaked tuna (preferably in brine or light oil)
1 teaspoon vegetable oil
1 clove garlic, minced
Salt to taste
Freshly ground black pepper to taste
Where to find ingredients
Fresh vegetables like courgettes and cherry tomatoes can be sourced from local markets (soko) or vegetable stalls. Canned tuna, rice, and cooking oil are readily available at general grocery stores or kiosks (dukas).
Preparation method
- Wash the courgettes and slice them in half lengthwise.
- Using a spoon, carefully scoop out the pulp from each courgette half, creating a space for the filling.
- In a pot of boiling water, blanch the courgettes 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 chopped courgette pulp to the pan and sauté until softened.
- Incorporate the cooked rice, drained tuna, and quartered cherry tomatoes into the pan.
- Mix all the filling ingredients thoroughly and season with salt and black pepper to taste.
- Remove the pan from the heat.
- Fill the blanched courgette halves generously with the prepared mixture.
- Arrange the stuffed courgettes in a baking dish.
- Cover the dish with foil.
- Bake in a preheated oven at 180°C for 30 minutes, or until the courgettes are fork-tender.
- Remove the foil and serve the stuffed courgettes immediately.
Observations
These tuna-stuffed courgettes are a light and tasty choice, ideal for anyone seeking a nutritious and practical meal. Once cooked, the courgette takes on a tender texture that perfectly complements the savory tuna and rice filling. It is a fantastic way to incorporate more vegetables into your diet, transforming a simple ingredient into an appealing main course.
Perfect for busy days, this recipe combines fresh ingredients that are easy to source. The preparation is straightforward, ensuring a delicious result without any hassle. Serve this as a healthy main dish or as a satisfying side.
Perfect for busy days, this recipe combines fresh ingredients that are easy to source. The preparation is straightforward, ensuring a delicious result without any hassle. Serve this as a healthy main dish or as a satisfying side.
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