Courgette Stuffed with Chicken and Brown Rice
- 555 Kcal per serving
- 1 People
- 30 Minutes
Ingredients
- 0.25 Cup Whole-grain rice
- 2 Tsp Olive oil
- 1 Heaping teaspoon Light butter
- 1 Medium-sized Courgette, zuchinni
- 100 g Ground chicken meat
- 1 Tsp Garlic powder
- 1 Tsp Parsley, dried
- 0.25 Cup Canned crushed tomato
- 1 Tbsp Grated mozzarella cheese, low fat
Preparation
- Preheat the oven to 200º C. Make the rice following the manufacturer’s instructions and set aside.
- Wash the courgette and slice in two. Add a teaspoon of olive to the fleshy part and put in a greased baking pan.
- Bake the courgette until soft (can be pierced with a knife but is still a little hard on the outside).
- Scoop out the flesh from the courgette but leave enough skin that it can be stuffed later. (Set the courgette shells aside).
- Heat a teaspoon of oil in a pan and add the courgette flesh and the chicken. Sprinkle garlic and parsley on it and when the chicken turns white, add the tomato and lastly the rice. Sauté everything for about 5 minutes.
- Finally, fill the courgette shells with the paste we just made. Sprinkle the mozzarella on top and bake for 10 minutes until the cheese is brown.
Our nutritionist says:
Delicious Mediterranean recipe perfect to serve either during lunch or dinner. It is mainly characterized by its high fiber content thanks to brown rice and zucchini, that’s why this plate is very beneficial for improving the intestinal transit and the balance of blood sugar levels. It also contains considerable amounts of beta carotene and vitamin C, as well as being rich in minerals. Furthermore, chicken provides proteins of high biological value and essential vitamins like folic acid, which helps to prevent anemia. All these features make this recipe an ideal dish for cardiovascular disease prevention.
