Serves: 2, Calories: 441, Time: 1 hr 15 mins
Ingredients:
- 75g mature cheddar, grated. 312
- 112g tin tuna chunks in brine, well drained. 112
- 2 tbsp tomato purée. 40
- 1 small onion, finely chopped. 45
- 2 courgettes, halved lengthways. 80
- salt and pepper
- 80g dry couscous. 288
- 160ml boiled water.
- ½ tsp chilli purée. 5
Method:
- Preheat oven to 180°C Fan/Gas Mark 6.
- Hollow out halved courgettes to make boats. Leave flesh but discard core.
- In large Pyrex bowl; Mix onions, tuna and tomato purée. Fill boats.
- Press grated cheddar on tops.
- Season to taste.
- Bake for 50 mins until cheese is golden.
- Meanwhile, in medium Pyrex bowl; Tip dry couscous. Pour over water (mixed with chilli purée).
- Stir. Cover with plate. Leave for 5 mins. Season.
- Serve with Coleslaw, Potato Salad, Spicy Potato Wedges or Frittata.
Calories = 882
- 882 / 2 = 441
100g dried couscous = 361 cals
approx 40g is a portion (144 cals)