Baked rice and courgettes

Brown rice give this dish a nutty flavour which goes well with the zucchini

SERVES 6
TIME TO MAKE 1 - 2 hours
MEAL TYPE Lunch
SERVES 6
TIME TO MAKE 1 - 2 hours
MEAL TYPE Lunch

Method

  1. Preheat oven to 200°C.
  2. Cook the rice in boiling water until al dente, about 35 minutes.  Drain and set aside in a bowl.
  3. Combine the oil and onions in a large non-stick frying pan and cook over moderate heat until soft, about 5 minutes, stirring frequently.  Add garlic and stir a further 1 minute.
  4. Add courgettes and cook 5 minutes, until crisp and tender, then stir in oregano and season with coarsely ground black pepper.  Add courgette mixture to the rice, together with the cherry tomatoes and ricotta.  Mix well.
  5. Spread evenly in an oven proof dish sprayed with vegetable  oil cooking spray.  Scatter with parmesan.  Cover with foil and bake 20 minutes.  Remove foil and cook a further 10 minutes or until top is golden and filling is bubbling.

 

A recipe from The New Classic Cookbook, Loukie Werle, 2007.

  • 1/2 cup
    brown rice
  • 1 tbsp
    oil
  • 1 1/2 
    onions, chopped
  • 2 clove
    garlic, finely chopped
  • green courgettes, thinly sliced
  • yellow courgettes, thinly sliced
  • 1 1/2 tbsp
    oregano, fresh leaves, chopped
  •  
    black pepper, freshly ground, to taste
  • 12 
    cherry tomatoes, cut in half
  • 1/3 cup
    ricotta cheese, reduced-fat
  • 2 tbsp
    parmesan cheese, grated
Per serve
  • Energy
    812kJ
  • Total Fat
    6.7g
  • Saturated Fat
    1.9g
  • Protein
    7.2g
  • Total Carbohydrate
    23.8g
  • Dietary Fibre
    4.7g
  • Sodium
    87mg

Method

  1. Preheat oven to 200°C.
  2. Cook the rice in boiling water until al dente, about 35 minutes.  Drain and set aside in a bowl.
  3. Combine the oil and onions in a large non-stick frying pan and cook over moderate heat until soft, about 5 minutes, stirring frequently.  Add garlic and stir a further 1 minute.
  4. Add courgettes and cook 5 minutes, until crisp and tender, then stir in oregano and season with coarsely ground black pepper.  Add courgette mixture to the rice, together with the cherry tomatoes and ricotta.  Mix well.
  5. Spread evenly in an oven proof dish sprayed with vegetable  oil cooking spray.  Scatter with parmesan.  Cover with foil and bake 20 minutes.  Remove foil and cook a further 10 minutes or until top is golden and filling is bubbling.

 

A recipe from The New Classic Cookbook, Loukie Werle, 2007.