Pan-Fried Courgettes – the Perfect Low Calorie and healthy Side Dish
Pan-fried courgettes (zucchini) or marrow are dusted in flour or corn starch and lightly coated with Madras curry powder.
Are courgettes a good side dish?
It is the perfect crisp and aromatic low calorie side dish that pairs well with meat or fish. Use olive oil in a non-stick pan them and only little starch to keep it a healthy dish.
Are courgettes really healthy?
They contain minimal calories and lots of water, but they aren’t packed full of nutrients. However, they do contain plenty of Vitamin C and potassium, which is good for supporting the immune system and it can help maintain normal blood pressure.
Other dishes with courgette or zucchini
Pan-Fried Courgettes
It is the perfect crisp and aromatic low calorie side dish that pairs well with meat or fish.
EQUIPMENT (click pictures for details)
Ingredients
- 500 gr courgettes or marrows 2 pcs medium size
- 1 tsp salt
- 1 tsp Madras curry powder
- 4-5 tbsp olive oil
- White pepper
Instructions
- Wash and cut the courgettes into thick slices of 8-10 mm.
- Sprinkle with a good pinch of salt and toss to make sure each slice is seasoned. Leave them for 20 minutes.Pat the courgette slices dry with kitchen paper.
- Season with pepper and madras curry and toss in a little corn starch (optional)
- Cook the courgettes in olive oil until lightly golden brown, flip over and continue cooking for 2 minutes.Place the cooked courgette slices onto a kitchen paper to absorb the excess of oil.
Nutrition for 1 portion
Calories: 290kcalCarbohydrates: 8gProtein: 3gFat: 29gSodium: 1183mgFiber: 3gSugar: 6gVitamin A: 500IUVitamin C: 45mgCalcium: 41mgIron: 1mg
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