Courgette Rice Bake

This is like a quiche without the pastry, the carbs coming instead from some cooked rice. Boil a couple of tablespoons of basmati (or use leftover rice) and drain when just cooked. Meanwhile, saute a small, finely chopped onion in a couple of teaspoons of olive oil until soft. Grate a large courgette and squeeze excess moisture out in kitchen paper. Beat three eggs and grate about 70g of good strong cheddar. Now, combine it all in a bowl with a good amount of seasoning and a shake of Tabasco to give it some poke. Add some finely-chopped fresh herbs too, like parsley, chervil, a little tarragon, basil - soft herbs, whatever you have. Tip into a baking tin, lined with baking parchment, or a reliable non-stick container. Bake at 170C for 25 minutes until golden brown and set. This is plenty for two, with a fresh tomato sauce or salad and some lovely runner beans. You can gussy this up with ham, chorizo, prawns, and vary the spices, favourings etc