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Braised courgettes

August 6, 2013Recipes by categorySides, starters, soups & snacksDairy-FreeGluten-freeKetogenic dietLow GIVegetables2

TImagehis is an Italian technique for cooking courgettes which I learned as an au-pair in Rome a few decades ago.  Thanks, Signora Pilato.  It’s really simple but really lovely.  It goes with nearly anything.

 

For 2:
4 medium courgettes
Extra virgin olive oil
2 cloves garlic
Black pepper

 

 

 

 

 

1. Put a heavy-bottomed frying pan on a medium heat to warm while you peel the garlic cloves and slice into quarters.  Throw them into the pan with about a tablespoon of olive oil to soften slightly while you prepare the courgettes.
2. Wash the courgettes, slice into disks of say 1/2 – 3/4 cm thick.  You don’t have to be too precise here – it’s a rustic dish.  Throw onto the pan, turn the heat down low, stir around to coat with the garlic and oil and cover with a lid (or large plate).  The lid is important because this means the courgettes will cook in the steam, rather then (unhealthily) frying and burning.  The juices from the courgettes will stop everything from burning provided the heat is low enough.  Stir from time to time to check everything is cooking but not burning.  If it’s getting too brown, add a tiny amount of water and turn the heat down a little.
3. After about 15-20 mins, stirring occasionally, the courgettes will be softened and starting to turn a little translucent and slightly browned in places.  They are now done.  Take off the heat and top with a few good grinds of black pepper and maybe a little more olive oil.  It will stay warm, covered, in the pan, for quite a while.

Variation:
If you are feeling fancy and don’t need to avoid dairy, you could sprinkle some freshly grated parmesan over your courgettes after piling on your plate.

Why this dish is good for you:
Courgettes are a rich source of fibre and are a low-carbohydrate vegetable you can eat unlimited quantities of without gaining weight.  Braising or steam-frying is a good, low temperature way of cooking vegetables and tastes great. 

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Comments

Anna Collins Nutritional Therapy
August 13, 2013

You could try it with marrow – the only problem is it might end up a little watery due to the high water content of marrow. For squash/pumpkin I’d be more inclined to scrub, cut in wedges, drizzle with olive oil and herbs/spices and roast in the oven at 170-180C, which is totally delicious. Or steam cubes and then toss on the pan with some garlic-infused oil.

Orla Clancy
August 12, 2013

Sound delicious. I wonder if it would work as well with other types of squash, like butternut squash, marrow, pumpkin, etc.?

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