100g wholegrain rice
600g medium-large tomatoes
1⁄2 red onion, finely chopped
5 tbsp extra virgin olive oil
2 small courgettes (about 100g), finely diced
2 garlic cloves, finely chopped
1 tbsp tomato purée
2 tbsp shredded mint leaves
2 oregano sprigs, leaves chopped
Freshly ground black pepper
Remember to keep your carbs to the first half of your eating window.
- Preheat the oven to 160°C, gas mark 3. Put the rice in a pan, cover with water, bring to the boil over a medium-high heat and simmer for 18 minutes, then drain.
- Meanwhile, cut the tops off the tomatoes, then use a teaspoon to scoop out the insides into a jug, leaving the shells intact. Arrange the shells in a small/medium baking dish in which they sit snugly.
- Fry the onion in 2 tbsp oil in a pan over a low-medium heat, stirring, for 5 minutes. Add the courgettes, turn the heat up slightly and cook for 5 minutes more. Add the garlic and tomato purée, cook for a minute, then stir in the reserved tomato pulp and the par-cooked rice. Simmer, stirring often, for a few minutes, until the mixture has the consistency of a loose risotto. Remove from the heat, stir in the herbs and with black pepper and a pinch of LoSalt.
- Spoon the rice mixture into the tomatoes, filling them generously. Replace the tomato tops, drizzle with the remaining 3 tbsp oil and bake for 1 hour, until very tender and the rice is cooked through.