Rice filled zucchini with capsicum puree
- RECIPE MAKES: 2-4
- PREP TIME: 15 min
- COOK TIME: 55 min
Rice filled zucchini are ideal for a family meal. However, be prepared - you may need to double the recipe - they’ll be enjoyed by everyone at the table, not just those wanting a low protein option…..enjoy!
Zucchini
Prepare rice according to manufacturer’s instructions. Rinse, drain, and set aside. Meanwhile, prepare the zucchini.
Pre-heat oven to 180°C. Slice the zucchini lengthwise down the middle. Use a spoon to scoop out the insides, leaving a canoe with a ½-cm shell. Finely dice scrapings., set canoes aside.
Heat oil in a medium-sized frying pan. Add onion, celery, and salt. Sauté over medium heat 6 - 8min., until onion is soft.
Add zucchini innards, sauté further 6min. Add apple during the last couple of minutes.
Place set aside rice into a medium-sized mixing bowl. Stir in the saute, lemon juice, and mix well. Season to taste with pepper and optional herbs.
Fill zucchini shells, bake 30min., until heated through, and zucchini is browning. Meanwhile, prepare capsicum puree.
Capsicum Puree
Core capsicum and cut into large chunks.
Steam over boiling water, 10min., until very soft.
Puree in a blender or food processor. Add a little salt and pepper to taste.
Spoon puree, room temperature, over hot, baked, filled zucchini.
PROTEIN FREE
TOP TIPS
The zucchini rice filling, and red capsicum puree recipes provides enough for double the amount of zucchini. So, be sure to store leftovers safely.
Leftover zucchini filling and capsicum puree stores well in an airtight container in the refrigerator for 2-3 days.
Try different herbs, fresh chives, dill, thyme, and/or sprinkle some low protein cheese over the top of the zucchini, before baking, if you want to mix up the flavours.
- 1 cup (200g) low protein rice (i.e., Mevalia low protein rice replacer)
- 2 medium-sized zucchini (each about 17cm long)
- 1 Tbsp olive oil
- 1 medium brown onion, peeled, finely diced
- 2 stalks celery, finely diced
- ½ tsp salt
- 1 small green apple, peeled, finely chopped
- 1 ½ Tbsp lemon juice
- Black pepper, to taste
- Small handful each, freshly minced parsley, basil, optional
- 2 large red capsicums
- A little salt, and black pepper, to taste
