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Fijian Courgettes Recipe

Looking for an easy Fijian Courgettes recipe? Learn how to make Fijian Courgettes using healthy ingredients.


Submitted by mjaugustine

Makes 4 servings



Courgettes (zucchini) get a tropical twist in this dish. Inspired by this recipe: http://www.recipes4us.co.uk/Veg%20Accompaniments/Fijian%20Courgettes%20HT%20ACC%20Fijian%2030mins.htm

Recipe Ingredients for Fijian Courgettes

1 1/2 lb zucchini, sliced
8 oz mushrooms, sliced
2 oz vegetable oil
1/16 tsp salt
1 tbsp soy sauce
4 oz vegetable stock
2 tsp cornflour
3 tbsp water

Recipe Directions for Fijian Courgettes

  1. Heat the oil in large frying pan and saute the mushrooms for 3-4 minutes.

  2. Add the zucchini and stir fry for 3 minutes until well coated with the oil.

  3. Add salt, soy sauce and vegetable stock, bring to boil then reduce the heat, cover and simmer for 1 minute or until zucchini is tender crisp.

  4. Mix the cornflour with the water in a small bowl then add to the pan, stirring constantly. Cook for 1-2 minutes until thickened. Serve immediately.

  5. White beans may be added to make this a more complete meal.

Categories

Vegetables, Appetizers, Side Dish, Stir Fry, Vegetarian

Nutrition Facts
Serving Size 285.7g
Amount Per Serving
Calories
173
Calories from Fat
133
% Daily Value*
Total Fat
14.8g
23%
Saturated Fat
2.9g
14%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
295mg
12%
Potassium
639mg
18%
Total Carbohydrates
9.1g
3%
Dietary Fiber
2.7g
11%
Sugars
4.2g
Protein
4.3g
Vitamin A 7% Vitamin C 50%
Calcium 3% Iron 6%
* 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
B+
  Good points
  • No cholesterol
  • High in potassium
  • High in riboflavin
  • High in vitamin B6
  • Very high in vitamin C
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