Side Dishes

Baked courgettes

Author: Healthy Food Guide reader recipe

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Serves: 4

Time to make: 25 mins

Ingredients

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spray oil for greasing dish
2 medium courgettezucchiniXszucchini, summer squashX
1 onion
2 eggs
pinch nutmeg
ground pepper
½ cup low-fat grated cheese

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Instructions

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1 Preheat the oven to 200°C.

2 Trim the courgettes but do not peel. Grate the courgettes and peeled onion and add to the lightly beaten eggs. Season with nutmeg and pepper. Spoon into a lightly greased ovenproof dish and sprinkle with cheese.

3 Bake in the oven for 15 minutes until the cheese is melted and lightly golden.

Recipe supplied by Healthy Food Guide reader, Fay Dwyer (Hamilton)

HFG tip

Fay says: “I grow courgettes in the summer and as 2 or 3 plants produce a large crop I am always cooking them in different ways. If you can find yellow courgettes, mix them with the green for extra colour.”

Nutrition Info (per serve)

Calories 112 cal

Kilojoules 470 kJ

Protein 8.6 g

Total fat 7.1 g

Saturated fat 3.3 g

Carbohydrates 3.5 g

Sugar 3.4 g

Dietary fibre 1.3 g

Sodium 150 mg

Calcium 150 mg

Iron 1.1 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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