Stuffed globe courgette with Mediterranean rice and chicken

Friday 06 November 2020

Stuffed globe courgette with Mediterranean rice and chicken

Nutrition can have a major impact on gastrointestinal symptoms during exercise. The hours before a competition, it is important to eliminate a number of foods that can overstimulate or irritate the intestines (more info see blog post Dr Chris Goossens). The competition meal below takes into account the main characteristics of a competition day as much as possible. This recipe is also suitable on the day of intense or prolonged training.

What you need (for 2 bolcourgettes)

  • 100gr rice
  • 200gr chicken cubes
  • 2 Roma tomatoes
  • 2 round courgettes
  • 10 olives
  • 2 tbsp grated parmesan cheese
  • 2 tbsp soya cream
  • Pepper/salt/herbes de provence/paprika



  1. Cook the rice for about 10 minutes and drain.
  2. Cut off the cap of the globe courgette. Hollow them out and keep the flesh aside to use in the filling.
  3. Remove the seeds and cut the remaining flesh into small pieces.
  4. Cook the hollowed out courgettes in boiling water for about 10 minutes so that they are al dente.
  5. Meanwhile, slice the tomatoes. Again, it is best to remove the seeds as these are a little more difficult to digest.
  6. Cut the tomatoes into small cubes. You can cut the olives into rings.
  7. Fry the chicken cubes and season with some pepper and chicken seasoning.
  8. When the chicken is almost cooked, fry the flesh of the courgette. Season with salt, pepper and herbes de provence. Then add the tomato. Reduce everything, along with the soy cream and some paprika.
  9. Mix the filling with the rice, olives and parmesan cheese and carefully spoon it into the courgette.
  10. Keep some filling to serve separately. Place the courgettes in a preheated oven at 180 degrees for another 10 minutes or so.


In collaboration with Etixx Ambassador Charlot Pauwels (Cook A Lot).
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