Courgette and Rice Tian
This recipe is named after the French name for the shallow baking dish it's traditionally cooked in. The recipe is a great way to use up cooked rice and can be eaten as a main dish, with a lovely tomato and onion salad and crunchy bread.
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Amount Per Serving
Calories from Fat 59
% Daily Value *
Total Fat 7g
Saturated Fat 4g
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 2g
Total Carbohydrates 39g
Dietary Fiber 2g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- 500g courgette
- 130g rice
- 2 small onions, finely diced
- 2 cloves of garlic, crushed
- 2 tablespoons plain flour
- A pinch of freshly grated nutmeg
- 100ml milk
- 75g parmesan cheese, finely grated - Get the Kids to Help!
- Salt and pepper
- 2 Table spoons olive oil
- Preheat your oven to 200C
- Grate the courgette and place in a colander - Get the Kids to Help!. Toss well with 2 teaspoons of salt and place over a large bowl to catch all the escaping liquid. Leave to sit and drain for at least 10 minutes. Squeeze the zucchini well to get out the rest of the liquid and dry it with paper towel.
- Mix 130ml of the courgette liquid with 100ml of milk in a saucepan.
- Sauté the onion in a large, deep frying pan with a little oil over low-medium heat for 8 minutes until translucent. Turn up the heat for a minute or two to lightly colour the onion.
- Add the courgette to the pan and cook for 5 minutes.Turn the heat down, add the garlic and nutmeg and cook for another 2-3 minutes.
- Meanwhile gently heat the milk/juice mixture, stir in the flour and whisk until smooth. Then add this bit by bit to the courgettes and onions. Heat until the mixture is bubbling.
- Remove from the hob and stir in the rice and 2/3rds of the cheese.
- Check for seasoning then pour into a buttered baking dish. Top with the remaining cheese and drizzle with olive oil.
- Bake at 200C for about 15-20 minutes until the top is golden and crisp, and the rice has absorbed the liquid.
- Serve warm with a tomato and onion salad and some crunchy bread. It's also great the next day and is good for packed lunches!
Adapted from Food 52
Adapted from Food 52
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