
Provençal Tian with Rice
Grandma's tian: soft rice with courgettes and Parmesan under a mosaic of tomatoes and courgettes baked until golden.
Calories498 kcal
Protein23 g
Carbs56 g
Fat20 g
💡 Use this recipe to fuel your /sport workouts with FitBot.
📝 Ingredients
- 350 g long-grain rice
- 6 courgettes (about 200 g each; 4 to grate, 2 for the top)
- 4 tomatoes (about 120 g each)
- 2 brown onions (about 100 g each)
- 3 garlic cloves
- 6 eggs
- 60 g grated Parmesan (40 g for the mixture, 20 g for the top)
- 100 g grated Emmental
- 3 tbsp olive oil (2 for cooking, 1 for the dish and the top)
- 1 tsp herbes de Provence
- Salt, black pepper
🍴 Utensils
- Large ovenproof dish (about 30 × 22 cm)
- Saucepan
- Large frying pan
- Coarse grater
- Mixing bowl
- Colander
📖 Steps
- Bring a large pan of salted water to the boil, add the rice and cook it for just 10 min at a gentle boil: it should still be firm in the centre, as it will finish cooking in the oven. Drain it in the colander and set aside.
- Meanwhile, wash the courgettes and trim the ends. Grate 4 of them on the coarse side of the grater. Cut the other 2 into 3 mm rounds and the tomatoes into 4 mm slices. Peel and thinly slice the onions, and chop the garlic.
- Preheat the oven to 190 °C (180 °C fan). Heat 2 tbsp olive oil in the large frying pan over a medium heat. Soften the onions for 5 min, stirring, until translucent but not coloured, then add the garlic and cook for 1 min more.
- Add the grated courgettes, season lightly with salt and cook for 8 to 10 min over a medium-high heat, stirring often, until the liquid released has evaporated and the bottom of the pan is almost dry: otherwise the tian would be soggy. Leave to cool slightly off the heat.
- In the large bowl, beat the eggs with a fork with 40 g Parmesan, the Emmental, half the herbes de Provence, salt and pepper. Add the drained rice and the cooled courgette mixture, then mix well.
- Oil the dish with a little of the last spoonful of oil and spread the mixture over it in an even layer. Arrange the tomato and courgette slices on top, alternating them and overlapping them like scales, pressing down lightly.
- Brush the top with the rest of the oil, then sprinkle with the rest of the herbs, 20 g Parmesan, salt and pepper. Bake for 35 to 40 min, until the top is nicely golden and a knife blade inserted in the centre comes out with no liquid egg.
- Leave to rest for 10 min out of the oven before cutting into 6 portions: the tian holds together better and serves neatly. Enjoy it hot, warm or even cold the next day.
💡 FitBot tip: For a higher-protein version, add 2 tins of tuna in spring water, drained and flaked (about 210 g), to the mixture. The tian keeps for 3 days in the fridge and reheats in 1 min 30 sec in the microwave.