Courgette Rice with Cheese Crisps

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Courgette Rice with Cheese Crisps
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Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
1016
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie1,016 kcal(48 %)
Protein60.95 g(62 %)
Fat63.49 g(55 %)
Carbohydrates51.11 g(34 %)
Sugar added0 g(0 %)
Roughage4.34 g(14 %)
Vitamin A573.75 mg(71,719 %)
Vitamin D0.71 μg(4 %)
Vitamin E0.95 mg(8 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.66 mg(60 %)
Niacin12.99 mg(108 %)
Vitamin B₆0.43 mg(31 %)
Folate84.98 μg(28 %)
Pantothenic acid1.14 mg(19 %)
Biotin0.74 μg(2 %)
Vitamin B₁₂1.73 μg(58 %)
Vitamin C40.76 mg(43 %)
Potassium549.2 mg(14 %)
Calcium1,769.56 mg(177 %)
Magnesium101.56 mg(34 %)
Iron3.38 mg(23 %)
Iodine1.37 μg(1 %)
Zinc4.75 mg(59 %)
Saturated fatty acids32.83 g
Cholesterol130.84 mg

Ingredients

for
2
Ingredients
4 cups good quality vegetable stock
1 medium zucchini
2 tablespoons olive oil
2 cloves garlic (crushed)
cup fresh peas (shelled)
¾ cup Snap pea (sliced into thin strips)
¾ cup Risotto
2 tablespoons butter
2 scallions (thinly sliced)
For the tuiles
2 cups Parmesan (grated)
How healthy are the main ingredients?
Parmesanolive oilgarliczucchini

Preparation steps

1.
Preheat the oven to 200°C (180 fan) | 400°F | gas 6 and heat the stock in a saucepan.
2.
Fry the courgette in the oil for 5 minutes. Add the garlic, peas and mange tout and cook for 2 more minutes then stir in the rice.
3.
When it is well coated with the oil, add 2 ladles of the hot stock. Cook, stirring occasionally, until most of the stock has been absorbed before adding the next 2 ladles. Continue in this way for around 15 minutes or until the rice is just tender.
4.
Meanwhile, space out tablespoons of Parmesan on a large baking tray. Bake in the oven for 5 - 10 minutes or until lacy and golden brown. Leave the tuiles to set on the tray before removing with a palette knife.
5.
When the rice is just tender, stir in the butter and spring onions, then cover the pan and take off the heat to rest for 4 minutes. Season well with salt and pepper, then spoon into warm bowls and serve with the Parmesan tuiles.
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