If you’re lacking fibre in your diet, use wholegrain rice instead of long-grain.

PREPARATION TIME: 20 MINUTES, PLUS SALTING

COOKING TIME: 40 MINUTES

SERVES 4   

 EASY /PREPARE AHEAD

300g (10oz) courgettes 4 large beefsteak tomatoes 5tbsp extra-virgin olive oil 1 red onion, chopped 4 garlic cloves, crushed 75g (3oz) long-grain rice 2tsp vegetable bouillon powder 2tbsp chopped oregano 50g (2oz) pine nuts, toasted

1 Coarsely grate the courgettes into a colander and sprinkle with 2 tablespoons of salt. Stir the salt into the courgettes, stand the colander on a plate and leave

to stand for 30 minutes until a pool of liquid has accumulated on the plate. Rinse the courgettes in cold water, then squeeze out the excess water with your hands.

2 Heat the oven to 180 С160 С fan, 350 F. gas 4. Slice the tops off the tomatoes and scoop out the tomato pulp with a teaspoon, leaving a shell. Season the inside of

the tomatoes and transfer to a shallow, ovenproof dish. Roughly chop the tomato pulp and press it through a sieve to remove as much juice as possible. Discard the pulp.

3 Heat 4 tablespoons of the oil in a frying pan and gently fry the onion until softened. Stir ir- t’ie yurlic ard ■ се, его coo-: lor с further minute, stirring. Add the tomato juice, bouillon powder, oregano and 200ml (7fl oz)of boiling water. Cook gently, uncovered, until the rice is onlyjust tender and the liquid absorbed – it should have a risotto-like consistency. If necessary, add

a little more water to the pan.

4 Stir in the courgettes and pine nuts, and pack the mixture into the tomatoes. Rest the tomato lids on top and drizzle with the remaining oil and a little seasoning. Bake for about 20 minutes, until the tomatoes are tender and slightly squashy. Transfer to serving plates using a fish slice.

Per serving: 340 calories, 24g fat (3g saturated). 5g carbohydrate