Lemon, Garlic & chilli courgettes
This is a great summer recipe when courgettes are abundant and this can be served as a side dish or double to serve as a main course.
Courgettes are a good source of vitamin A, and carotenoids such as lutein, zeaxanthin and beta-carotene which are all important for eye health. Adding this delicious dressing increases the nutrient profile, especially with anti-cancer antioxidants.
It also hits 100% of your daily vitamin C requirements!
Antioxidant insight
LUTEIN: Lutein is a carotenoid with reported anti-inflammatory properties. A large body of evidence shows that lutein has several beneficial effects, especially on eye health. (1)
ZEAXANTHIN: Zeaxanthin is a type of organic pigment called a carotenoid. It’s related to vitamin A and found in the human eye (macula and retina) along with lutein. Zeaxanthin is thought to function as a light filter, protecting the eye tissues from sunlight damage. (2)
BETA-CAROTENE: Beta carotene is a plant pigment that gives red, orange, and yellow vegetables their vibrant color. It is considered a provitamin A carotenoid, meaning that the body can convert it into vitamin A. (3)
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LEMON, GARLIC & CHILLI COURGETTES
SERVES 4 | 30 MINS | GF – DF – V – Ve – NF
INGREDIENTS
4 Courgettes
2 tbsps Olive Oil
2 Garlic Cloves
1 Red Chilli
2 Lemon
Pinch of Sea Salt
Crack of Black Pepper
COOKING STEPS
- Slice the courgettes at an angle into 3cm thickness.
- Heat a large non stick pan, griddle or bbq and add the courgettes and cook each side until golden brown, don’t rush this part of overfill the pan, it is better to do this in batches.
- In a small bowl place the olive oil, sea salt and pepper.
- Crush and finely dice the garlic, finely dice the whole red chilli (remove the seeds if you are worried about the heat) add to the olive oil along with the lemon zest and juice and mix well.
- When all the courgettes are cooked serve with the above dressing spooned over.
NUTRITIONAL INSIGHT TAKEN FROM THE WHOLESOME WORLD APP
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