The Food Coach

Free Healthy Recipe - Zucchini, Yoghurt & Rosemary Pots

Low carbohydrate, Low GI

These easy pots make a delicious light supper dish on a weekend when lunch was the main meal of the day. They are light and nutritious and won't weight heavily on the stomach before going to bed.

Ingredients
400 grams zucchini
2 tbsp olive oil
1 large clove garlic
1 stalk rosemary
1 tsp fresh rosemary, chopped
1 tbsp fresh parsley, chopped

Copyright John Paul Urizar
www.johnpaulurizar.com.au

Method

Preheat the oven to 180 degrees Celsius and place a baking tray with boiling water in to stay hot.
Sauté zucchini, garlic and rosemary stalk in olive oil under a medium heat for 2 -3 minutes. Reduce the heat and cook the zucchini gently for approx 12 minutes taking care not to brown them. Discard the rosemary stalk. Beat the eggs and yoghurt and stir through the rosemary and parsley. Add the semolina and combine well. Season with sea salt and pepper.

Lightly oil individual ramekin dishes. Fill the bottom of each dish with an even distribution of zucchini. Top each dish with the egg mixture and place the ramekins onto the baking tray (the water should come halfway up the sides of each dish). Bake for 30 minutes until top of the sponge is light golden on top.

Note : Semolina is the grain from the endosperm of wheat. Compared to wheat flour it has lower GI (55) and is a terrific alternative in desserts and to thicken sauces.

Makes 4 servings

Scale recipe to serves

Prep Time: 20 mins
Cooking Time: 30 mins
Ready in: 50 mins


Suitable for:
Dinner, Lunch
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Nutritional Information - Per Serve
Kj 888 kj
Calories 212 kcal
Fat 14.8 g
Saturated Fat 3.4 g
Total Carbohydrate 10.4 g
Total Protein 8.8 g
Fibre 2 g