Courgette Parmesan Casserole

A healthy yet yummy meal the whole family will like. The cheese hides all the delicious vegetables and the kids will be none the wiser. 

Ingredients


2-3 Courgette, ends trimmed, sliced into 1/3" discs
coarse salt and freshly-cracked black pepper
130g all-purpose flour
85g of your favourite tomato sauce
1/2 teaspoon crushed red pepper flakes (optional)
1 large ball or block fresh mozzarella (about 4 1/2 ounces), torn into small pieces
small handful of basil leaves, roughly torn
85g  freshly-grated Parmesan (about 3 ounces)

Method

Sprinkle slices of Courgette with a small pinch of coarse salt and freshly-cracked black pepper on each side.

Preheat the oven to 180°C.

In a large bowl, lightly dredge the courgette slices in the flour, tapping them on the side of the bowl to shake off excess flour. When a pinch of flour sizzles on contact, add the courgette slices in a single layer, turn the heat to medium and cook for about one and a half minutes on each side or until dark golden brown. Transfer the courgette to paper towels to drain. Repeat in batches until all of your courgette it is cooked.

In a Sauté pan or Deep Casserole, arrange as many slices of courgette as can fit snugly in a single layer. Top each slice with a small spoonful of tomato sauce, a few crushed red pepper flakes (if desired), and mozzarella. 

Bake for 20 to 25 minutes or until the cheese has melted and begun to turn a golden colour. Add parmesan and bake for an additional 5 minutes. Remove from oven, and garnish with torn basil. Serve immediately.

Fat-Free Cooking Recipe Herb Pork Medallions

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Herb Pork Medallions

Ingredients

· 120g packed fresh flat-leaf parsley leaves

· 15 g finely chopped fresh rosemary

· 1 (12-ounce) pork tenderloin trimmed

· 2 large carrots

· 454 grams asparagus, ends trimmed

· Salt

· Pepper

· 1 bunch(es) radishes, trimmed and cut into thin wedges

· 1 spring onion, thinly sliced

· 1 package(s) (5-ounce) baby greens and herbs mix

· 60 ml balsamic vinegar


Directions

1. Preheat oven to 200 degrees C. Heat Crafond Sauce Pan of water to boiling on, medium heat.

2. Finely chop one-third of parsley. Rub chopped parsley and rosemary all over tenderloin and let stand while oven heats.

3. Fill large bowl with ice and water. Add carrots to boiling water. Cook 5 minutes. With tongs, transfer to ice water. When cool, remove with tongs to cutting board. Add asparagus to boiling water. Cook 3 minutes or until bright green and crisp-tender. Transfer to ice water. When cool, drain well.

4. Sprinkle 1/8 teaspoon each salt and freshly ground black pepper all over pork. In Crafond 28cm Sauté Pan, add pork; cook 6 to 8 minutes or until evenly browned, turning. Transfer to oven. Roast 8 to 10 minutes or until meat thermometer inserted in thickest part of pork registers 70 degrees C; let rest 5 minutes.

5. While pork cooks, cut carrots into 2-inch-long matchsticks. Cut asparagus into 5cm long pieces. In large bowl, toss carrots, asparagus, radishes, spring onion, baby greens, and remaining parsley with 1/8 teaspoon each salt and freshly ground black pepper. Add balsamic vinegar; toss to combine. Divide salad among serving plates.

6. Slice pork; arrange on top of salads.

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