Courgettes stuffed with vegetables
Allergens:
Ingredients for 5 portions
Calculate portions
Carrots
0.1 kg
Green pepper
0.05 kg
Tomato
0.15 kg
Dried oregano
2.5 g
Grated cheese
0.05 kg
Tomato sauce
0.15 l
Table salt
5.0 g
Sterilised milk
0.15 l
Margarine
0.011 kg
Plain flour
0.011 kg
Ground white pepper
0.03 g
Ground nutmeg
0.03 g
Table salt
0.75 g
Onion
0.05 kg
Garlic, bulb
0.08 ud
Green pepper
0.03 kg
Diced tomato
0.2 kg
Sunflower oil
0.005 l
Table salt
0.07 g
Sugar
0.0 kg
Elaboration
For the vegetables:
- Cut the courgette lengthways, scoop its flesh and chop it.
- Brunoise the vegetables: onion, carrot and green pepper and the tomato that was previously blanched and diced.
- Fry all the vegetables lightly over a low heat following this order: onion, carrot, green pepper, the flesh from the courgette and finally the tomato.
- Increase the heat so that the water evaporates.
- Add a tablespoon of dusting flour and let it cook for five more minutes.
- Season with salt and pepper.
- Steam the courgette for 7 minutes and season with salt once it is cooked.
Make the béchamel sauce.
Make the tomato sauce.
SET UP
- Stuff the courgettes with the vegetables and place them on a baking dish.
- Cover them with the béchamel sauce and sprinkle with grated cheese.
- Bake at 180 ºC until they are golden.
- To plate, place the grated courgette on one side of the plate and pour a tablespoon of warm tomato sauce on the other side.
Nutritional information (1 portion)
Energy
186.25
kcal
Carbohydrates
20.05
g
Proteins
9.4
g
Lipids
7.96
g
Fiber
4.4
g
Saturates
3.05
g
Monounsaturated fatty acids
1.88
g
Polyunsaturated fatty acids
1.77
g
Cholesterol
16.62
mg
Calcium
310.22
mg
Iron
2.51
mg
Zinc
0.95
mg
Vitamin A
304.69
ug
Vitamin C
70.05
g
Folic acid
69.83
ug
Salt (Sodium)
619.73
mg
Sugars
15.18
g
The data is merely a guide and should not be used for medical purposes. Those responsible for the web disclaims any responsibility.
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