Courgettes, also known as zucchini or baby marrows, are a versatile and beautifully tender vegetables with a fresh, delicate flavour.
Serves 4 people
- 3 medium size courgettes
- 1 tbsp sunflower oil
- 1 lemon, juiced
- 1 teaspoon(s) chilli flakes
- Slice the courgettes diagonally into long strips.
- Heat a non stick frying pan over a medium-high heat and add the oil.
- Fry the courgettes until they brown at the edges, turn and cook on the other side.
- Add the half the lemon juice, chilli and a pinch of salt and cook for a moment more.
- Serve hot or cold with a squeeze of the remaining lemon.
Method
- Slice the courgettes diagonally into long strips.
- Heat a non stick frying pan over a medium-high heat and add the oil.
- Fry the courgettes until they brown at the edges, turn and cook on the other side.
- Add the half the lemon juice, chilli and a pinch of salt and cook for a moment more.
- Serve hot or cold with a squeeze of the remaining lemon.
Ingredients
- 3 medium size courgettes
- 1 tbsp sunflower oil
- 1 lemon, juiced
- 1 teaspoon(s) chilli flakes
Additional tips:
- For a Chinese feel, use soy sauce rather than salt and serve with fresh coriander and sesame seeds
- For a quick pasta dish use even more lemon, add garlic as well as chilli and serve with spaghetti and grated parmesan.
- Try a delicious sandwich made with crusty bread, cream or cottage cheese and the pan fried courgettes.
- Courgettes are easy to grow and therefore very cheap in season. They are low in calories and a good source of folates, potassium, and vitamins A and C. This dish works best if cooked in two batches in a non stick or griddle pan.
Recipe from Robin Van Creveld, Community Chef, www.communitychef.org.uk