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Olympic Courgette and Tomato Twirls

• 500g millet or bulgar wheat
• 1 large courgette or two small ones
• 10 cherry tomatoes quite finely chopped
• 2 cloves garlic peeled and finely grated
• 500ml passata
• 1 dessert spoon of yoghurt or cream
• Salt, black pepper and 1 teaspoon sugar
• 1 teaspoon capers or olives, or both (optional)
• Olive oil

- Pre-heat the oven to 180c / 350f / Gas mark 4

1. Cook the millet, bulgar wheat or rice as instructed on the packet, drain thoroughly if necessary and leave to one side.

2. Top and tail the courgette and cut it lengthways into thin strips, thin enough to be able to bend without breaking. You should get about 8 to 10 strips

3. Dip the strips into olive oil and twirl them round one at a time to form a circlular cavity and secure with a cocktail stick. Place them tightly together in a deep oven proof dish. Chop any left over odds and ends very finely.

4. Add the chopped tomatoes, finely grated garlic, 250ml of the passata, yoghurt, salt, pepper, sugar and a splash of olive oil to the millett or bulgar wheat, mix well and spoon some into each courgette twirl, filling them generously to the top.

5. Place a sliced cherry tomato on top of each filled courgette twirl. Pour the remaining passata around the courgettes, splash generously with olive oil and place in a pre-heated oven for 30 to 40 minutes until the courgette is cooked but still holds its shape.

6. Serve with a fresh crispy salad, 2/3 for a light lunch and 3/4 for a larger evening meal.

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