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Zucchini (Courgette) Boats With Rice Stuffing

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2 large zucchini (Courgettes)
cup (175 ml) vegetable stock
⅓ cup (75 ml/65 g) brown rice
2 tsp (10 ml) olive oil
2 onions
14 oz (398 ml) can tomatoes
Salt and pepper
cup (125 ml) finely diced mozzarella (about 2 oz/60 g)
2 tbsp (30 ml) chopped pine nuts
bunch basil


Serves: 2


Bring stock to a boil, add the rice and cook, cov­ered, on low heat for 20 to 40 minutes, just until done but still firm.

Cut the zucchini in half lengthwise. Using a small knife, loosen the flesh all the way around, leaving an edge ¼ to ½ inch (0.5 to 1 cm) wide. Chop the flesh and set aside. Chop the onions.

Heat the oil, add onions, and lightly sauté on low heat until translucent. Stir in the tomatoes and juice, coarsely crushing the tomatoes. Add the zucchini flesh, season with salt, pepper and a few drops of Tabasco, and simmer, covered, for 15 minutes.

Preheat the oven to 350°F (180°C). Finely slice 4 the basil and combine with the rice, mozzarella and pine nuts. Season with salt and pepper, and till the zucchini shells with the rice mixture.

Pour the tomato mixture into an ovenproof dish. Place the zucchini halves in the dish and bake for 30 minutes.

Per serving:- approx. 333 calories 15 g protein, 14 g fat, 36 g carbohydrates

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