Zucchini Rice Bake

This is a very easy, one-dish bake. It makes a great accompaniment to a piece of grilled chicken or fish and means you get your vegetables and your stodge all in one. The rice absorbs the water from the zucchini, which means there is no need to cook your rice first. I find it easiest to grate the zucchini in a food processor.

Ingredients:
500g zucchini, grated
80g long grain white rice
1 large egg
3 heaped tablespoons low fat natural yoghurt
40g grated mature cheddar
2 tablespoons vegetable stock, wine or water
2 tablespoons grated parmesan (optional)
Oil spray

Serves 4 as a side dish or 2 as a main

Put all ingredients in a large casserole dish and mix together. Season to taste. Top with grated parmesan (if using) and spray lightly with olive oil. Put in oven at 180C for 35 minutes or until risen and the top is golden.

Arthritis diet notes

This tastes very rich and satisfying but uses a lot less fat and cheese than a traditional zucchini casserole or bake. Zucchini are a good source of vitamin B6 and vitamin C which are essential for releasing energy and keeping your immune system healthy.

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