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Tuesday 25 June 2024

Courgette (Zucchini) and Feta Bakes : Low Carb Lunch or Picnic

If you’re already living the LCHF lifestyle, you will know that courgettes are low in carbs, just 2g. carb per 100g, and they are probably high up on your must buy shopping (or growing) list. They may not pack the nutritional punch of other green vegetables (broccoli, kale etc.) but they do contain significant levels of potassium to control blood pressure and vitamin C to boost your immune system.


The courgette’s thin dark skin is high in soluble fibre, which slows digestion and stabilises blood sugar levels – potentially getting rid of those pesky mid-afternoon sweet cravings. Soluble fibre can also prevent constipation and help with those horrible IBS symptoms so many of us endure.
More to read about courgettes/zucchini here

Now onto a recipe suggestion that uses fresh courgettes and crumbly, creamy Greek feta together in these egg bakes which are ideal for a simple lunch or picnic. Why not make a big batch and freeze some for later, as they can even be packed up in lunchboxes for the kids, too.


Ingredients
Serves/Makes 12
3 medium courgettes (zucchini), coarsely grated
10 eggs, beaten
handful mint, chopped
100g (3 1/2oz) feta cheese
olive oil, for greasing

Method
1. Preheat the oven to gas 4, 180°C, fan 160°C.
2. Sprinkle ½ tsp salt over the courgettes and leave for 5 mins. Put in a clean kitchen towel and squeeze tightly to remove the excess water. Put in a large bowl and stir through the eggs, mint and most of the feta and season, if you like.
3. Lightly grease a 12-hole muffin tin. Fill the moulds and sprinkle with feta. Bake for 12-15 mins, then grill for 2-3 mins until the cheese is golden. Leave to cool a little then carefully ease out of muffin tin and serve. Can be stored in the fridge for up to 2 days or frozen for up to 1 month.

Freezing and defrosting guidelines
Bake according to the recipe. Allow to cool completely. Wrap well in clingfilm and tin foil (to prevent freezer burn) and freeze for up to 1 month.

Loosen the tin foil and clingfilm but leave to defrost in packaging at room temperature for several hours before serving. If you wish to serve the baked goods warm, place them on a baking sheet for 10 minutes in a moderate oven.

Nutritional Information
Fat 8g Protein 7.9g Carbs 0.7g
From an original idea here

Dear reader, you will find a variety of articles and recipe ideas within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

30 comments:

Mari said...

I think Zucchini or courgette is such a versatile vegetable. It's surprising how many ways you can use it.

J.P. Alexander said...

Gracias por la receta.

Salty Pumpkin Studio said...

Great recipe!
Zucchini are a favorite shredded in salads. I recently added them to sauteed mushrooms and strawberries in a 2 layer phyllo dough tart.

Tom said...

...they should be a treat when they start to come out of the garden.

stardust said...

This looks delicious. I love zucchini, I have cooked it only as vegetable side-dishes though.

Elephant's Child said...

I make a similar tray bake but had never thought of cooking it in muffin tins. Thanks for the tip.

roentare said...

That is a recipe to try out too

jabblog said...

We're trying to grow courgettes this year, but I don't think they'll come to anything. At least the slugs and snails are gaining the benefit!

Margaret D said...

Oh my, 10 eggs, wow, we have an egg shortage in some areas of Australia due to bird flu.

eileeninmd said...

They look and sound delicious.
Thanks for sharing.
Take care, have a great day!

Angie's Recipes said...

They look awesome and something I would enjoy too.

Katerinas Blog said...

Very good recipe!! Zucchini are often on our table (Greece). It can simply be a little boiled cut into cubes and make a salad with a little salt, olive oil, lemon. It can be meatballs or pie with similar ingredients to the ones you present! Thanks for the info on their nutrients!

MELODY JACOB said...

Your recipe for courgette and feta egg bakes sounds delicious and perfect for a healthy, low-carb meal option! Courgettes are indeed a great choice for those following a LCHF lifestyle, packed with nutrients like potassium and vitamin C. The addition of feta adds a creamy texture and savory flavor that complements the dish beautifully. Freezing them for later is a fantastic idea for meal prep or quick lunches. Thanks for sharing this nutritious and versatile recipe!

Ananka said...

I do love courgettes! This sounds good, I'd could use a vegan feta sub too!

VENTANA DE FOTO said...

No suelo utilizarlo mucho, aunque en general, consumo buenas verduras.
Que tengas un excelente día.

Divers and Sundry said...

Looks good. The mint surprised me.

Valerie-Jael said...

This sounds VERY delicious! Valerie

Giorgio said...

I was interested in your zucchini recipe, as since climate became warmer this month, I have been eating more veggies.

Sue said...

Courgettes are one of the few vegetables that I'm not really fond of. Take care and have a great week, Sue xx

Laura. M said...

Me encantan eddie. Mañana los comemos ya hay en el huerto. Los hago en pisto. Con tomates, pimientos, cebollas y ajo. El pisto de calabacín es un plato tradicional de la cocina española.
Tomorrow we will eat it, there are already some in the garden. I make them in ratatouille. With tomatoes, peppers, onions and garlic. Zucchini ratatouille is a traditional dish of Spanish cuisine.
Un abrazo.

Sandra Cox said...

Ooh, this sounds like another yummy recipe.
Take special care.

happyone said...

Looks very good.

peppylady (Dora) said...

Muffin looks quite yummy.

Debbie said...

this sounds fairly simple and has only a few ingredients, i like that. these sound really good and could be dinner with the salad you shared after this post!!

Teresa said...

Parece una buena receta. Besos.

Conniecrafter said...

Nice that they can be frozen too.

Rose said...


This sounds like a nutritious and tasty 'snack.'

Iris Flavia said...

This sounds great!!! I will try this! Thank you!

Back2OurSmallCorner said...

Delicious recipe suggestion and good to know that it can be made in a batch and frozen. Thank you for this,Jan

Iris Flavia said...

Baked it today - SUPERYUMMY!
Thank you!