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Courgette Casserole Gi Jane Recipe

Looking for an easy Courgette Casserole GI Jane recipe? Learn how to make Courgette Casserole GI Jane using healthy ingredients.


Submitted by gi-jane

Makes 1 serving



A tasty vegetarian stew with rice and beans

Recipe Ingredients for Courgette Casserole GI Jane

1 courgette, sliced
1 1/2 oz brown rice
1 tsp olive oil
1/2 onion
1 clove garlic, crushed
1/2 green pepper, sliced
1 tomato, diced
3 oz kidney beans , cooked or canned and drained
150 ml stock (vegetable)
1 tablespoon parmesan cheese, grated
1/4 tsp oregano

Recipe Directions for Courgette Casserole GI Jane

  1. Preheat the oven to Gas 4 (180C)

  2. Heat the stock to boiling and add the brown rice. Cook, covered for 20 minutes then turn off the heat and leave covered for a further 5

  3. Heat the oil in a non-stick pan and add the onion and garlic. Cook for a few minutes before adding the peppers and courgette slices. Cook for a further 2 or 3 minutes to take on some colour

  4. Combine the cooked rice and any remaining liquid, with the vegetables, beans, tomato and herbs. Transfer to a casserole dish and bake, covered for 40 minutes

  5. Add the cheese, stir to combine and bake for a further 10 minutes.

Categories

Main Dish

Nutrition Facts
Serving Size 667.6g
Amount Per Serving
Calories
412
Calories from Fat
77
% Daily Value*
Total Fat
8.5g
13%
Saturated Fat
2.0g
10%
Trans Fat
0.0g
Cholesterol
4mg
1%
Sodium
591mg
25%
Potassium
1335mg
38%
Total Carbohydrates
70.5g
24%
Dietary Fiber
12.8g
51%
Sugars
9.5g
Protein
17.1g
Vitamin A 24% Vitamin C 159%
Calcium 17% Iron 26%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Very low in cholesterol
  • High in dietary fiber
  • Very high in manganese
  • High in vitamin B6
  • Very high in vitamin C
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