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🍽️ Fennel-Rice-Zucchini Boats

465 kcal · 30 min · 4 servings

Ingredients

• 250 g long-grain rice
• 500 ml vegetable broth
• 1 bulb fennel
• 40 g sun-dried tomatoes (in oil)
• 60 g almond kernels
• 4 zucchini
• 4 tbsp olive oil
• 1 tbsp finely chopped parsley
• pepper
• salt

Instructions

1. 1. Rinse the rice in a sieve under running water.
2. 2. Cook the rice in the vegetable broth for 12 to 15 minutes until it is still slightly firm.
3. 3. Wash the fennel and remove the tough cores.
4. 4. Cut the fennel into small cubes.
5. 5. Finely chop the green fennel fronds.
6. 6. Drain the tomatoes.
7. 7. Cut the tomatoes into thin strips.
8. 8. Roughly chop the almonds.
9. 9. Set aside two tablespoons of the almonds.
10. 10. Wash the zucchinis.
11. 11. Cut the zucchinis into pieces about 8 centimeters long.
12. 12. Hollow out the center of the zucchini pieces using a small spoon.
13. 13. Cut the removed zucchini flesh into small pieces.
14. 14. Preheat the oven to 180 degrees Celsius with top and bottom heat.
15. 15. Brush a high-sided baking dish with one tablespoon of oil.
16. 16. Place the zucchini pieces in the dish with the opening facing upwards.
17. 17. Heat the remaining oil in a frying pan.
18. 18. Fry the fennel for about 5 minutes while stirring.
19. 19. Add the small zucchini pieces to the pan.
20. 20. Add the dried tomatoes, almonds, parsley, fennel fronds, and rice to the pan.
21. 21. Season the mixture with salt and pepper.
22. 22. Fill the vegetable rice mixture into the hollowed-out zucchinis.
23. 23. Bake the stuffed zucchinis in the oven for about 30 minutes.
24. 24. Sprinkle the finished zucchinis with the remaining almonds before serving.

Nutrition per serving

• kcal: 465
• Protein: 15 g · Fett/Fat: 19 g · Carbs: 58 g