Balsamic Feta Stuffed Courgettes

• 분량: 1
• 활동 시간: 10 min
• 총 시간: 35 min

재료

• 1 medium courgette

• 50 g uncooked rice

• 2 eggs

• 40 g feta

• 1 tsp dried oregano or thyme

• Salt

• Black pepper

• 1 tsp olive oil

• 1 tbsp balsamic glaze

• Extra feta for topping

방향

1. Cook the rice according to package instructions.

2. Preheat the oven or air fryer to 180°C.

3. Cut the courgette in half lengthwise and scoop out the inside with a spoon, leaving a sturdy shell.

4. Finely chop the courgette flesh.

5. Heat the olive oil in a pan and sauté the courgette flesh for 3–4 minutes until softened.

6. In a bowl, mix the cooked rice, sautéed courgette flesh, eggs, feta, oregano, salt, and pepper.

7. Fill the courgette halves with the mixture.

8. Bake for 25 minutes at 180°C until golden and set.

9. Finish with extra feta and balsamic glaze before serving.

노트

Works great in the air fryer.

You can add spinach, roasted red pepper, or grated parmesan for extra flavour.

Best eaten fresh, but leftovers keep 2 days in the fridge and reheat well.

For more protein, serve with Greek yoghurt or cottage cheese on the side.

영양 정보

• 칼로리: 520 kcal
• 지방 전체: 22 g
• 포화 지방: 9 g
• 불포화 지방: 11 g
• 콜레스테롤: 390 mg
• 나트륨: 900 mg
• 탄수화물 전체: 46 g
• 식이섬유: 4 g
• 총 당류: 7 g
• 단백질: 28 g