Zucchini Tian (Naturally Healthy)

Step 1

Grate the zucchini and place in a large bowl. Sprinkle with 2 tsp salt and use your hands to mix through well.

Step 2

Place zucchini in a colander over a bowl to collect the juices that sweat out. Leave for at least 20 minutes.

Step 3

Squeeze the liquid out of the zucchini, straining the liquid through the colander to add to the zucchini juices collected.

Step 4

Rinse the zucchini under cold water for 15 seconds, then squeeze out excess water, but this time do not save the water that is squeezed out.

Step 5

Pat the zucchini with paper towels to mostly dry.

Step 6

Top up the zucchini juices with milk to make a total of 2 1/2 cups of liquid. Warm liquid in microwave or on the stove.

Step 7

Heat 2 tbsp olive oil in a large heavy base pan over medium heat. Add garlic and onion and sauté for 8 minutes until translucent and starting to turn golden.

Step 8

Turn heat up to medium high, add the zucchini and cook for 5 minutes, stirring frequently.

Step 9

Add flour and cook for 2 minutes, stirring constantly.

Step 10

Remove from heat. Add all but 2 tbsp of the parmesan cheese and stir quickly to combine.

Step 11

Do a taste test to check for seasoning. Add more salt if desired, and a good grind of black pepper. I do not add more salt as I don't think it is required.

Step 12

Add rice and liquid. If making ahead, stop here, then proceed with the next step on the day of serving.

Step 13

Preheat oven to 220C/425F

Step 14

Return pan to heat and bring to simmer.

Step 15

If the pan you are using is not ovenproof, pour the contents into a buttered baking dish.

Step 16

Sprinkle over the remaining 2 tbsp of parmesan cheese and drizzle over the remaining 1 tbsp of olive oil.

Step 17

Cover with lid or foil, then place in the top 1/3 of the oven.

Step 18

Bake for 15 minutes, then remove the lid/foil and bake for a further 10 to 15 minutes until the top is golden and the liquid appears to have been absorbed. (Tilt the dish slightly. If liquid pools then return to the oven for 5 minutes at a time.)

Step 19

Rest for 10 minutes. While resting, any residual liquid will be absorbed.

Step 20

Best served immediately.