Directions:
- Heat oen to 220°C.
- Put rice in a pan with the stock and simmer for 15 mins until rice is tender. drain and set aside.
- Heat oil and cook fennel and garlic for 10 mins until tender. Add pepper and courgettes and cook for a further 5 minutes.
- Mix together the rice, courgette mix, zest, parsley, parmesan, egg, pine nuts and seasoning (if desired).
- Roll pastry into a 12 inch square and keep any trimmings.
- Cut in half and place half the pastry on a greased baking tray.
- Place on the filling on the base leaving an inch gap around the edge. Top with a layer of tomatoes.
- Run a lattice cutter over the remaining half of the pastry leaving and inch border.
- Lift the lattice onto the filling and gently strech until the two pastry borders.
- Use the trimmings to make star shapes to decorate.
- Bake on the top shelf for 20 mins until golden.
- Rest for 10 mins before serving.
- Once cold this can be wrapped in foil and frozen for upto 1 month.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 477.12 Kcal (1998 kJ) | ||
| Calories from fat | 294.87 Kcal | ||
| % Daily Value* | |||
| Total Fat | 32.76g | 50% | |
|---|---|---|---|
| Cholesterol | 29.48mg | 10% | |
| Sodium | 417.64mg | 17% | |
| Potassium | 351.23mg | 7% | |
| Total Carbs | 37.87g | 13% | |
| Sugars | 5.71g | 23% | |
| Dietary Fiber | 3.53g | 14% | |
| Protein | 7.83g | 16% | |
| Vitamin C | 40.6mg | 68% | |
| Iron | 5.4mg | 30% | |
| Calcium | 79.2mg | 8% | |
| Amount Per 100 g | |||
| Calories | 147.99 Kcal (620 kJ) | ||
| Calories from fat | 91.46 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.16g | 50% | |
|---|---|---|---|
| Cholesterol | 9.14mg | 10% | |
| Sodium | 129.54mg | 17% | |
| Potassium | 108.94mg | 7% | |
| Total Carbs | 11.75g | 13% | |
| Sugars | 1.77g | 23% | |
| Dietary Fiber | 1.09g | 14% | |
| Protein | 2.43g | 16% | |
| Vitamin C | 12.6mg | 68% | |
| Iron | 1.7mg | 30% | |
| Calcium | 24.6mg | 8% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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