Pumpkin and Courgette Bake
(0 votes)
(0 votes)
Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
296
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 296 cal. | (14 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.6 g | (22 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 5 mg | (42 %) | ||
| Vitamin K | 38.4 μg | (64 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.9 mg | (41 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 121 μg | (40 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 11.6 μg | (26 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 75 mg | (79 %) | ||
| Potassium | 1,083 mg | (27 %) | ||
| Calcium | 259 mg | (26 %) | ||
| Magnesium | 64 mg | (21 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 6.6 g | |||
| Uric acid | 105 mg | |||
| Cholesterol | 19 mg | |||
| Complete sugar | 13 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
Product recommendation
You could use 2 cans of a ready-made tomato sauce and pour them over the courgettes and pumpkin before baking.
Preparation
Kitchen utensils
1 Casserole dish, 1 Bowl, 1 Small bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Sieve, 1 Slotted spatula, 1 Grill pan, 1 Salad spinner
Preparation steps
1.
Heat 3 tablespoons of the oil in a pan and gently cook the onions until soft but nor brown. Add the garlic, cook for 1 minute then add the tomatoes and cook over a gentle heat for about 15 minutes or until the sauce is thick. Season with salt and pepper.
2.
Heat the oven to 180ºC (160º fan) 375ºF, gas 5. Heat the remaining oil in an ovenproof dish on the hob and gently cook the pumpkin for 5 minutes. Add the courgettes, stir gently then pour over the tomato sauce.
3.
Cover with foil and bake in the oven for 15 minutes then scatter over the cheese, return to the oven uncovered and bake for a further 10-15 minutes or until the cheese had melted and the vegetables are tender.
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