Photo: K8
Estimated Nutrition (whole recipe, rough)
558
Calories
16g
Protein
24g
Fat
71g
Carbs
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Garlic | 1 clove (3g) | 4 |
| Mustard | 1 tsp (5g) yellow | 3 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 large courgettes (zucchini)
- 1 large onion
- Garlic
- Olive oil
- 1 large green bell pepper
- 2 large tomatoes
- Herbs
- 4 oz cooked brown rice
- Mustard
- Seasoning
- Cheddar cheese
Directions
1
Slice courgettes in half lengthways, and scoop or cut out middles; reserve middles.
2
Chop onion and garlic, and sauté for a few minutes in olive oil.
3
Chop pepper, tomatoes, and herbs. Add to pan together with courgette middles.
4
Add rice, mustard, and seasoning to taste. Cook for 5 minutes and drain off any extra liquid.
5
Stuff the 4 courgette halves with the cooked mixture, and sprinkle grated cheese on top.
6
Bake in medium-hot oven for 20 minutes.
7
Serve with green salad .
Recipe sourced from
wikibooks