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 courgette, which means there is no need to cook your rice first. If you have arthritis in your hands, wrists or shoulders, like me, then you will find it easiest to grate the courgette in a food processor.
500g courgette (zucchinni), grated
100g 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)
Serves 4 as a side dish or 2 as a main
Put all ingredients, except the parmesan, 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 45 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 courgett bake. Courgettes/zucchini are a good source of vitamin B6 and vitamin C which are essential for releasing energy and keeping your immune system healthy. They are also both vitamins that studies have shown people with arthritis are often short of.