Brazilian recipe
Stuffed Courgette with Tuna (Abobrinha recheada com atum)
A simple and delicious recipe for courgette stuffed with tuna. This is a light, nutritious dish perfect for a quick, flavourful lunch or dinner.
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Ingredients
4 medium courgettes
1 1/2 cups cooked rice
20 cherry tomatoes
1 tin flaked tuna (preferably in brine or light oil)
1 teaspoon vegetable oil
1 clove garlic, finely chopped
Salt to taste
Freshly ground black pepper to taste
1 1/2 cups cooked rice
20 cherry tomatoes
1 tin flaked tuna (preferably in brine or light oil)
1 teaspoon vegetable oil
1 clove garlic, finely chopped
Salt to taste
Freshly ground black pepper to taste
Where to find ingredients
You can find fresh courgettes and cherry tomatoes at local markets like Nakasero or Owino, or at supermarkets in Kampala. Tinned tuna and staples like rice and vegetable oil are widely available in any general grocery shop or supermarket across the country.
Preparation method
- Wash the courgettes and slice them in half lengthwise.
- Using a spoon, carefully scoop out the centre of each courgette 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 well and set them aside.
- Heat the oil in a pan over medium heat and sauté the chopped garlic until fragrant.
- Add the chopped courgette flesh to the pan and cook until softened.
- Stir in the cooked rice, drained tuna, and the cherry tomatoes, which should be quartered.
- Mix all the filling ingredients well and season with salt and black pepper to taste.
- Remove the pan from the heat.
- Fill the hollowed-out courgette halves with the prepared mixture.
- Arrange the stuffed courgettes in a baking tray.
- Cover the tray with kitchen foil.
- Bake in a preheated oven at a medium temperature (approximately 180°C) for 30 minutes, or until the courgettes are tender.
- Remove the foil and serve the stuffed courgettes immediately.
Observations
This recipe for tuna-stuffed courgette is a light and tasty option, ideal for anyone seeking a nutritious and practical meal. Once cooked, the courgette gains a tender texture that perfectly complements the savoury 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.
Perfect for busy days, this dish combines fresh ingredients that are easy to source locally. The preparation is straightforward, ensuring a delicious result without any fuss. Serve as a main course or as a healthy side dish.
Perfect for busy days, this dish combines fresh ingredients that are easy to source locally. The preparation is straightforward, ensuring a delicious result without any fuss. Serve as a main course or as a healthy side dish.
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