Spicy Ricey Courgette Boats

May 16, 2013 - 5:2 Diet, Blog, Recipes - Tags: , , , , , ,

courgette boatsThis was a bits and bobs kind of meal.  We had a frugal week, and I have a tendency to overshop, so I put this together out of things I wanted to use up.  Leftover chicken from last Sunday’s roast, a couple of mushrooms, a tomato and spinach, all mixed up together with rice and harissa for a bit of a kick, and spooned into something I have to bribe my children to eat – courgettes.

Well, to save myself a dinner time battle, I made them some pasta, but they both still demanded a mouthful of my courgette boat.  I served it with some salad leaves, and half of the creamiest avocado I’ve had in ages.  It was truly a (skinny) supper of kings. 

This amount serves 2, and it makes a great fasting day meal for those following the 5:2 diet, because it’s low in calories but filling, and I must confess that my husband got pasta, as well, and I ate the rest of the filling straight out of the pan and put the other courgette straight back in the fridge.  Next time, I’ll sprinkle mozzarella over the top ten minutes before it’s ready for some extra bubbly goodness. 

Spicy Ricey Courgette Boats
Serves 2
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Prep Time
20 min
Cook Time
40 min
Total Time
1 hr
Prep Time
20 min
Cook Time
40 min
Total Time
1 hr
167 calories
25 g
13 g
4 g
10 g
1 g
312 g
104 g
7 g
0 g
3 g
Nutrition Facts
Serving Size
312g
Servings
2
Amount Per Serving
Calories 167
Calories from Fat 33
% Daily Value *
Total Fat 4g
6%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 13mg
4%
Sodium 104mg
4%
Total Carbohydrates 25g
8%
Dietary Fiber 3g
12%
Sugars 7g
Protein 10g
Vitamin A
44%
Vitamin C
81%
Calcium
6%
Iron
9%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 medium courgettes
  2. 40g uncooked rice (I used wild rice, but you could use whatever takes your fancy)
  3. 20g mushrooms, diced
  4. 100g tomatoes, diced
  5. 30g baby spinach, torn up
  6. 30g shredded chicken breast
  7. 1 tsp harissa paste
  8. 1 clove of garlic, minced.
  9. 1 tsp olive oil
Instructions
  1. First things first, cook the rice. To give it added flavour, I cook the rice in vegetable bouillon, but that is your call. Once cooked, set aside and get on with the rest of the stuffing.
  2. Heat up a teaspoon of olive oil in a frying pan, and, over a medium heat, gently fry the diced mushrooms and tomatoes for a minute or two. Next add the garlic, then spinach, then chicken. Keep it all moving around in the pan - you don't want it to catch or stick. Once the spinach has wilted down a little, add the rice and harissa to the pan and thoroughly mix. Remove from the heat and set to one side.
  3. Resist the temptation to eat it straight from the pan.
  4. Cut the courgettes in half lengthways, and scoop out the flesh, leaving about half a centimetre rim around the edge. Fill your courgette boats with the stuffing, put into a dish, and bake for 40 minutes or so at 180 C, until the courgette is tender.
beta
calories
167
fat
4g
protein
10g
carbs
25g
more
I'm Counting UFOs http://imcountingufoz.com/

courgette boat 1

courgette boats 2



5 Comments

    • imcountingufoz

      Thanks for stopping by :)

      Hmm tips for getting toddlers to eat (looks at uneaten toddler dinner). Here goes:

      Make them toddler picnic lunches: cut up sandwiches really small (or use cutters to make a nice shape), give them a few hula hoops each, cut grapes in half, add in a little bit of chocolate etc.

      Make pictures out of food.

      Do they like dips? My son loves stuff he can dip bits of pita bread and veg into. Those tiny pots of houmous are perfect.

      Cheese and apple is always a nice toddler snack.

      Do you try to give them 3 solid meals, or let them snack throughout the day? I find the latter works better with my 2 year old.

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