Spicy courgettes with saffron risotto

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1. Heat oven to 200C/fan 180C/gas 6. Heat 1 tbsp olive oil in a large frying pan, then add the courgettes and fry for 3-4 mins until browned. Sprinkle with paprika, drain, then transfer to a shallow ovenproof baking dish.
2. Add the remaining oil to the frying pan and fry the onion and garlic for 5 mins, stirring occasionally, until softened and lightly browned.
3. Add chopped tomatoes, chilli, sugar and seasoning, then cook for a further 2 mins. Spoon sauce over the courgettes, then put in the oven on a low shelf.
4. Put the risotto rice into a casserole dish with the boiling water, then season. Cover and cook in the oven, above the courgettes, for 20 mins until the rice and courgettes are tender.
5. Fluff up the rice with a fork, then spoon onto warmed serving plates. Top with the courgette mixture and garnish with fresh basil leaves and cheese.

Per serving

359 kcalories, protein 8g, carbohydrate 65g, fat 9 g, saturated fat 1g, fibre 3g, salt 0.07 g

http://www.bbcgoodfood.com/recipes/2956/

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Ingredients

• 2 tbsp olive oil
• 600g small courgettes , halved lengthways
• ½ tsp paprika
• 1 onion , chopped
• 3 garlic cloves , chopped
• 500g plum tomatoes , chopped
• 1 large red chilli , halved and deseeded
• 1 tsp caster sugar
• 250g pack saffron-flavoured risotto rice
• 600ml boiling water
• fresh basil leaves and vegetarian parmesan-style cheese shavings , to garnish
• arborio rice

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Difficulty and servings

Serves 4

Preperation and cooking times

Prep 15 mins

Cook 30 mins

Vegetarian, Low-fat

Ingredients

• 2 tbsp olive oil
• 600g small courgettes , halved lengthways
• ½ tsp paprika
• 1 onion , chopped
• 3 garlic cloves , chopped
• 500g plum tomatoes , chopped
• 1 large red chilli , halved and deseeded
• 1 tsp caster sugar
• 250g pack saffron-flavoured risotto rice
• 600ml boiling water
• fresh basil leaves and vegetarian parmesan-style cheese shavings , to garnish
• arborio rice

Per serving

359 kcalories, protein 8g, carbohydrate 65g, fat 9 g, saturated fat 1g, fibre 3g, salt 0.07 g

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