Is it a Courguette 🥒 or a Zucchini?
Zucchini – An Italian word used in USA – Brought through Italian immigration in the late 19th and early 20th centuries…
Courgette – A French word used in UK – Brought through the Norman occupation of 1066…
Here are a few things you may not know about this vegetable and why you should incorporate more of it into your diet: It is a very low-calorie vegetables; providing 17 calories per 100 grams, no saturated fats or cholesterol and a very good source of potassium, Vitamin A, Magnesium, Folate, Copper, Phosphorus, Manganese and Vitamin C
Zucchinis have got to be one the most versatile vegetables! You can make Zucchini Noodles, Fritters, Muffins, Brownies, Porridge even – and zucchini mince beef rolls !
ZUCCHINI MINCE BEEF ROLL
Zucchinis have got to be one the most versatile vegetables! You can make Zucchini Noodles, Fritters, Muffins, Brownies, Porridge even – and zucchini mince beef rolls !
2-4
servings50
minutesIngredients
500 g Zucchini
3 Eggs
250 g Beef Mincemeat 15% Fat
1/2 Red Pepper Finely Chopped
1 Small Onion Finely Chopped
1 Crushed Garlic Clove
1/2 Crumbled Vegetable Stock Cube
1/2 tsp Chopped Basil
1/2 tsp Chopped Parsley
Salt & Pepper
Method
- Preheat oven 160C
- BASE
- Finely grate the zucchini onto a clean tea towel, spread out and sprinkle with salt. Leave for 15 minutes.
- Whisk the eggs until creamy. Add salt & pepper.
- Place a second clean tea towel on top of the zucchini, and roll up into a large sausage. Wringe out the tea towels over the sink until all moisture is squeezed out.
- Add the zucchini to the eggs.
- Spread the mixture onto a medium sized baking tray.
- Bake for approximately 20 minutes or until light brown.
- FILLING
- Fry the onion for a few minutes.
- Add the garlic and peppers and fry for a few more minutes.
- Push the mixture to one side in the pan and add the mincemeat.
- Fry for a few minutes then mix all together.
- Add the crumbled stock cube, Basil and pepper.
- Cover and simmer for 10 minutes, stirring occasionally.
- Remove the zucchini base from the oven and cool slightly on a rack.
- Spread the filling onto the base leaving 10cm at the bottom (see photo).
- Roll up into a large sausage.
- Serve with sour cream.
Notes
- MACROS in total: 13g Carbs – 85g Fat – 90g Protein – 1203 Calories
No Comments