This can be a nice gut-friendly dish so as to add extra veggies and fibre to your weight loss plan! It’s good for a heat dinner or you’ll be able to double the elements and luxuriate in the next day for a ‘leftovers’ lunch!
Courgette comprises quite a lot of nutritional vitamins and minerals, together with vitamin A, which performs a job in our immune system and imaginative and prescient. Courgette additionally comprises a number of antioxidants and their highest ranges are discovered within the courgette’s pores and skin (alongside the fibre!), so don’t peel it, simply give it a very good wash!
Cannellini beans and feta cheese are nice sources of protein and calcium, which is crucial for wholesome bones. If you would like you’ll be able to select the lower-fat model of feta cheese, this nonetheless supplies the identical quantity of protein and calcium compared to the full-fat variations.
𝐈𝐍𝐆𝐑𝐄𝐃𝐈𝐄𝐍𝐓𝐒 👩🏻🍳 (serves 2-4)
✔️ 400g can chopped tomatoes
✔️ 2 tbsp olive oil
✔️ 2 cloves of garlic
✔️ 2 tsp dried oregano
✔️ 1 onion, diced
✔️ 1 courgette, diced
✔️ Recent basil leaves, chopped
✔️ 1 can cannellini beans, drained & rinsed
✔️ 100g feta cheese
✔️ Salt & Pepper
𝐌𝐄𝐓𝐇𝐎𝐃 🥣
1️⃣ Preheat the oven to 200 C.
2️⃣ Mince one garlic clove and add to a medium saucepan with the tomatoes, 1 tbsp of olive oil, 1 tsp of oregano, salt & pepper and prepare dinner for about 10 minutes whereas stirring. Then put aside.
3️⃣ In a big frying pan, stew the diced onion and one minced garlic clove in 1 tbsp of olive oil till it softens.
4️⃣ Add the diced courgette and fry, stirring continuously, for about 10 minutes on low warmth. In the long run, season with salt, pepper and 1 tsp oregano. Cowl the pan with a lid to assist the courgette soften.
5️⃣ Add the chopped basil, cannellini beans & tomato sauce. Stir and prepare dinner for 5-10 minutes.
6️⃣ Put the tomato sauce and courgette into an ovenproof dish and sprinkle it with feta cheese. Bake for about 15 – 20 minutes.
For further flavour, add a sprig of rosemary and chilli flakes. Serve right away and luxuriate in! Greatest served with crunchy, heat bread! 🥖
Please let me know if you happen to give them a go and tag me (@nicsnutrition) in your creations!
