light meals

Ingredients

• 1 spray low-fat cooking spray
• 75 g dried rice, long grain
• 75 g pistachios, shelled, chopped
• 1 tablespoon sesame oil, (or olive oil)
• 1/2 teaspoon cumin seeds
• 1 portion leek(s), large, trimmed and finely chopped
• 2 1/2 medium courgette, grated
• 225 g mushrooms, button, sliced
• 2 teaspoon soy sauce
• 3 medium egg(s)
• 100 g cheddar cheese, mature, grated
• 2 teaspoon fresh or dried herbs, mixed
• 1 pinch salt
• 1 teaspoon pepper

Instructions

• Preheat oven to Gas Mark 4/180°C/350°F. Mist a 900 g (2 lb) loaf tin with spray cooking oil.
  
  
• Cook rice in lightly salted boiling water for about 12 minutes, until tender. Rinse with cold water and drain thoroughly.
  
  
• Meanwhile, toast pistachio nuts until lightly browned.
  
  
• Heat oil in a non-stick frying pan. Add cumin seeds, leek and courgettes. Sauté gently for 5 minutes. Add mushrooms and cook 5 more minutes, stirring. Add soy sauce. Season with salt and pepper.
  
  
• Beat eggs in large mixing bowl. Add rice and nuts. Stir in vegetables, cheese and herbs. Mix well. Turn into prepared tin and level the top.
  
  
• Bake for about 1 hour 15 minutes, until set and firm. Cool for 10 minutes before turning out.

Chef Tips

• Serve with heaps of vegetables and gravy made with low-fat vegetarian gravy granules.