The courgette’s thin dark skin is high in soluble fibre, which slows digestion and stabilises blood sugar levels – potentially getting rid of those pesky mid-afternoon sweet cravings. Soluble fibre can also prevent constipation and help with those horrible IBS symptoms so many of us endure.
More to read about courgettes/zucchini here
Now onto a recipe suggestion that uses fresh courgettes and crumbly, creamy Greek feta together in these egg bakes which are ideal for a simple lunch or even a picnic. Why not make a big batch and freeze some for later, as they can even be packed up in lunchboxes for the kids, too.
Now onto a recipe suggestion that uses fresh courgettes and crumbly, creamy Greek feta together in these egg bakes which are ideal for a simple lunch or even a picnic. Why not make a big batch and freeze some for later, as they can even be packed up in lunchboxes for the kids, too.
Ingredients
Serves/Makes 12
3 medium courgettes (zucchini), coarsely grated
10 eggs, beaten
handful mint, chopped
100g (3 1/2oz) feta cheese
olive oil, for greasing
Method
1. Preheat the oven to gas 4, 180°C, fan 160°C.
2. Sprinkle ½ tsp salt over the courgettes and leave for 5 mins. Put in a clean kitchen towel and squeeze tightly to remove the excess water. Put in a large bowl and stir through the eggs, mint and most of the feta and season, if you like.
3. Lightly grease a 12-hole muffin tin. Fill the moulds and sprinkle with feta. Bake for 12-15 mins, then grill for 2-3 mins until the cheese is golden. Leave to cool a little then carefully ease out of muffin tin and serve. Can be stored in the fridge for up to 2 days or frozen for up to 1 month.
Freezing and defrosting guidelines
Bake according to the recipe. Allow to cool completely. Wrap well in clingfilm and tin foil (to prevent freezer burn) and freeze for up to 1 month.
Loosen the tin foil and clingfilm but leave to defrost in packaging at room temperature for several hours before serving. If you wish to serve the baked goods warm, place them on a baking sheet for 10 minutes in a moderate oven.
Nutritional Information
Fat 8g Protein 7.9g Carbs 0.7g
From an original idea here
Dear reader, you will find a variety of articles and recipe ideas within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.
All the best Jan
3 medium courgettes (zucchini), coarsely grated
10 eggs, beaten
handful mint, chopped
100g (3 1/2oz) feta cheese
olive oil, for greasing
Method
1. Preheat the oven to gas 4, 180°C, fan 160°C.
2. Sprinkle ½ tsp salt over the courgettes and leave for 5 mins. Put in a clean kitchen towel and squeeze tightly to remove the excess water. Put in a large bowl and stir through the eggs, mint and most of the feta and season, if you like.
3. Lightly grease a 12-hole muffin tin. Fill the moulds and sprinkle with feta. Bake for 12-15 mins, then grill for 2-3 mins until the cheese is golden. Leave to cool a little then carefully ease out of muffin tin and serve. Can be stored in the fridge for up to 2 days or frozen for up to 1 month.
Freezing and defrosting guidelines
Bake according to the recipe. Allow to cool completely. Wrap well in clingfilm and tin foil (to prevent freezer burn) and freeze for up to 1 month.
Loosen the tin foil and clingfilm but leave to defrost in packaging at room temperature for several hours before serving. If you wish to serve the baked goods warm, place them on a baking sheet for 10 minutes in a moderate oven.
Nutritional Information
Fat 8g Protein 7.9g Carbs 0.7g
From an original idea here
Dear reader, you will find a variety of articles and recipe ideas within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.
All the best Jan
36 comments:
Looks good
Zucchini is such a versatile vegetable. I use it weekly.
yummy...sounds so good!!
Thank you, this would make a delicious quiche filling too, I'm sure of it. I love courgettes, and I used to grow them, but it wasn't until I had a glut of them and no one wanted any that I realised how unpopular they are. I couldn't give them away. I think people just don't know how to cook them and think of them in that bland, watery dish of the 1980's that passed off as ratatouille. I like them pan fried with onions, apple, and sage.
Gracias por la receta. te mando un beso.
I'm a new fan of zucchini, didn't eat it much in the past, but I like it. I also like egg cups so this is a win.
...we often enjoy zucchini.
Other than the Feta sounds good.
Ooooh....I love ❤️ zucchini and feta. Thank you 😊 🙏 Jan.
I love the sound and look of this. As soon as eggs cost less than the price of gold, I'm going to try this recipe. Thanks, Jan.
Love them! Healthy and tasty.
These will be great to put in my lunch box. Thanks, Jan. Xx
Ohhhh, this sounds so yummy and thank you, too, for the info. Went into my "when darn studies allow cooking/baking-list". If you have tips against the endless tiredness, that would be welcome! Have a nice day.
I often make a loaf.
Ottima ricetta,Olga.
They sound good, and cooking them in a muffin tin is a great idea.
This recipe sounds both delicious and practical. Courgettes and feta are such a fresh, flavorful combination.
We like baby courgettes, sliced thinly in salads, or gently cooked until soft and buttery.
These look so good, Jan! I will definitely be giving them a try...especially when our zucchini starts producing in the garden. There's usually an abundance of it then. :)
The zucchini bakes look yummy!
Take care, enjoy your day!
Zucchini and feta cheese, delicious!
These looks fantastic.
This is a delicious, great recipe! Thank you, hugs Elke
That sounds really good.
This sounds delicious, easy, and healthy. Thanks for the recipe.
Coincidentally I just bought Feta at the store yesterday. Mike bought Gouda and I chose Feta, lol . Recipe looks so good.
We like both zucchini and feta cheese so this looks delicious.
I have lots of squash in the garden so this recipe will come in handy.
I do like courgettes a lot :-D
I might have to try these. They seem easy and would be a good breakfast or lunch thing. I like that they have good protein.
I'm not that keen on courgette but these look worth trying.
I will have to see if hubby thinks he would like this, he likes them fried in butter
I recently got a zoodle eer err thingy. LOVE zuke zoodles. Oh my yum. Love the idea of using them here with eggs too. Little cups. Sounds good!
these look and sound wonderful. easy to freeze and defrost when needed!!
I'm always looking out for new courgette recipes and this looks amazing for a light summer lunch. Even better that they can be frozen for later.
Seguro que está buenísimo. Besos.
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