Heat oven to 190 °C. Cook rice in 500 g water for 12 minutes and drain; halve zucchini lengthwise, scoop out the centres and chop the flesh.

Ingredients

• 700 gSquash, summer, zucchini, includes skin, raw
• 450 gBeef, ground, 80% lean meat / 20% fat, raw
• 220 gRice, white, long-grain, regular, raw, unenriched
• 500 gTomatoes, red, ripe, canned, packed in tomato juice
• 120 gOnions, raw
• 7.5 gOil, olive, salad or cooking
• 4 gSalt, table
• 500 gBeverages, water, tap, drinking not counted – removed

Method

1. Heat oven to 190 °C. Cook rice in 500 g water for 12 minutes and drain; halve zucchini lengthwise, scoop out the centres and chop the flesh.
2. Cook onion and beef in 15 g oil for eight minutes; add the zucchini flesh, tomatoes, rice and salt and cook five minutes.
3. Fill zucchini, cover and bake at 190 °C for 30 minutes; uncover for the final ten minutes.