Pumpkin and Courgette Bake

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Pumpkin and Courgette Bake
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Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
296
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie296 cal.(14 %)
Protein13 g(13 %)
Fat21 g(18 %)
Carbohydrates15 g(10 %)
Sugar added0 g(0 %)
Roughage6.6 g(22 %)
Vitamin A0.4 mg(50 %)
Vitamin D0.3 μg(2 %)
Vitamin E5 mg(42 %)
Vitamin K38.4 μg(64 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.3 mg(27 %)
Niacin4.9 mg(41 %)
Vitamin B₆0.5 mg(36 %)
Folate121 μg(40 %)
Pantothenic acid1.3 mg(22 %)
Biotin11.6 μg(26 %)
Vitamin B₁₂0.5 μg(17 %)
Vitamin C75 mg(79 %)
Potassium1,083 mg(27 %)
Calcium259 mg(26 %)
Magnesium64 mg(21 %)
Iron2.9 mg(19 %)
Iodine8 μg(4 %)
Zinc2 mg(25 %)
Saturated fatty acids6.6 g
Uric acid105 mg
Cholesterol19 mg
Complete sugar13 g

Ingredients

for
4
Ingredients
5 Tbsps olive oil
1 onion (chopped)
2 cloves garlic cloves (chopped)
2 cans Tomatoes
16 ozs Pumpkin (peeled and cut into cubes)
2 Zucchini (sliced)
1 ½ cups grated Cheese
How healthy are the main ingredients?
TomatoPumpkinolive oilgarlic cloveonionZucchini
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.