STUFFED COUGETTES WITH FETA AND WALNUTS ( V)

This is great as a light lunch or vegetarian dinner or a vegetable accompaniment with grilled fish , chicken or beef .
Preheat your oven 190 deg C
Place 4 large courgettes ( zucchini )in a saucepan of boiling water and boil for 3 minutes .
Drain , rinse under cold water and drain again .
Leave to cool.
When the courgettes are cool enough to handle , slice off a thin strip off the top side of each courgette  with a sharp knife and gently score around the inside edges to help scoop out the flesh .
Use a teaspoon to scoop out the flesh , leaving the shell to hold the stuffing .
Chopp the courgette flesh .
Heat 2 tbs of rice bran oil in a pan add 1onion , peeled and chopped .
1tbs of minced garlic .
Cook over a low heat for 5 minutes until onion softens and lightly colours .
Add the courgette flesh and continue to cook over a low heat for another 5 minutes .
Remove from heat and allow to cool .
Stir in 55 gm of crumbled feta cheese and 20gm of chopped walnuts .
Now add 55 gm of fresh breadcrumbs .
Add 1 egg , lightly beaten .
Season with cracked pepper , a little salt and dried dill .
Fill the courgettes with the stuffing
Spray an ovenproof dish with cooking oil and place the filled cougettes side by side  the dish .
Drizzle with a caramelised garlic balsamic.
Cover the dish with foil and bake in a well preheated oven for 30minutes .then remove foil and bake for a further 10minutes or until golden brown .
Serve  hot .