COCONUT BAKED COURGETTES
Serves 4 Lovely as a side dish or, with a portion of HEX
crusty bread, for lunch.
3.5 Syns per serving
1 tbsp. oil - 6 Syns
1 onion, finely chopped
4 cloves of garlic, crushed
Half tsp. chilli powder, strength dependent on
taste
1 tsp. ground coriander
6 tbsp. desiccated coconut - 7.5 Syns
1 tbsp. tomato puree
700g courgettes, thinly sliced
Freshly chopped parsley to garnish
Pre-heat the oven to 180C/Gas 4.
Spray and brush a 1.4 litre gratin dish with
Frylight.
Heat a wok or frying pan, adding the oil when
hot. Add the onion and stir-fry for 2-3 minutes.
Add the garlic, chilli powder and coriander and
stir-fry for 1-2 minutes. If the oil isn't enough, either spray with Frylight
or add a splash of water to prevent sticking.
Pour 300ml of cold water into the pan and
bring to the boil.
Add the coconut and tomato puree and simmer
for 3-4 minutes. Most of the water will evaporate.
Spoon four tablespoons of the spice and
coconut mixture into a small bowl and set aside.
Stir the courgettes into the remaining spice
mixture in the pan, mix and spoon into the gratin dish.
Sprinkle the reserved spice mix evenly over
the top.
Bake, uncovered, in the oven for 15-20 minutes
or until golden. Sprinkle with the parsley and serve immediately.
This is a lovely dish and, sometimes, I
sprinkle over a HEX grated cheese or two, before putting in the oven.
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