Italian stuffed courgettes

Very Healthy
Health score
85%
Italian stuffed courgettes
45 min.
4
244kcal

Suggestions


If you're looking for a delightful and healthy side dish that celebrates the fresh flavors of Italy, look no further than these Italian stuffed courgettes! Bursting with vibrant ingredients, this recipe marries the earthy goodness of courgettes with a savory stuffing that includes the crunch of pine nuts, the richness of parmesan, and the enticing aroma of garlic and thyme. Each bite offers a harmonious blend of textures and tastes that will leave your taste buds singing.

With a health score of 85, these stuffed courgettes are not only satisfying but also incredibly nutritious, making them a guilt-free addition to your meal. At just 244 calories per serving, they provide a light yet hearty accompaniment to any main course. The preparation is simple and quick, taking only 45 minutes from prep to plate, which means you can enjoy this dish even on busy weeknights.

The visual appeal of the dish is equally inviting, with golden, crisp tops that contrast beautifully with the tender courgette underneath. Pair it with a refreshing mixed salad for a complete meal that embraces the essence of Mediterranean cooking. Whether you're entertaining guests or treating yourself to a wholesome dinner, these Italian stuffed courgettes are sure to impress and satisfy everyone at the table.

Ingredients

  •  zucchini halved
  • tsp olive oil extra virgin extra-virgin
  • servings the salad mixed
  • 50 breadcrumbs dried white
  • 50 pinenuts 
  •  spring onion trimmed finely sliced
  •  garlic clove crushed
  •  sun-dried olives drained in oil
  • tbsp thyme leaves 
  • 25 parmesan finely grated

Equipment

  • bowl
  • oven

Directions

  1. Heat oven to 220C/200C fan/gas
  2. Place the courgettes in a single layer in a shallow ovenproof dish, fairly tightly together, cut-side up.
  3. Brush lightly with 1 tsp oil and bake for 20 mins.
  4. To make the stuffing, mix all the ingredients together in a bowl and season with lots of black pepper.
  5. Sprinkle the stuffing on top of the courgettes and drizzle with the remaining olive oil.
  6. Bake for a further 10-15 mins or until the courgettes are softened and the topping is golden and crisp.
  7. Serve hot with a mixed salad.

Nutrition Facts

Calories244kcal
Protein14.43%
Fat51.92%
Carbs33.65%

Properties

Glycemic Index
44.75
Glycemic Load
1.49
Inflammation Score
-10
Nutrition Score
22.295217512094%

Flavonoids

Apigenin
0.05mg
Luteolin
0.8mg
Kaempferol
0.25mg
Myricetin
0.01mg
Quercetin
3.23mg

Nutrients percent of daily need

Calories:243.94kcal
12.2%
Fat:15.01g
23.1%
Saturated Fat:2.45g
15.31%
Carbohydrates:21.89g
7.3%
Net Carbohydrates:17.81g
6.48%
Sugar:7.73g
8.59%
Cholesterol:4.25mg
1.42%
Sodium:224.4mg
9.76%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.38g
18.77%
Manganese:1.75mg
87.44%
Vitamin C:52.06mg
63.1%
Vitamin K:56.69µg
53.99%
Phosphorus:246.3mg
24.63%
Potassium:851.51mg
24.33%
Vitamin A:1187.73IU
23.75%
Folate:94.27µg
23.57%
Magnesium:91.59mg
22.9%
Vitamin B6:0.42mg
21.02%
Vitamin B2:0.34mg
20.11%
Vitamin B1:0.3mg
19.81%
Copper:0.39mg
19.61%
Iron:3.2mg
17.78%
Fiber:4.08g
16.33%
Calcium:160.17mg
16.02%
Vitamin B3:2.9mg
14.51%
Zinc:2.04mg
13.61%
Vitamin E:2.01mg
13.41%
Selenium:5.58µg
7.96%
Vitamin B5:0.67mg
6.72%
Vitamin B12:0.12µg
1.98%