Fridge Friend Recipes
Ham, Onion and Cheddar Stuffed Courgettes recipe
Tender courgettes filled with a savoury ham, onion and cheddar mixture, then baked until bubbling. A neat, satisfying dish for lunch or dinner.
40 min · Easy · British Jump to method
Ingredients
- to taste Salt
- to taste Black pepper
- 1 Brown onions
- 3 medium Courgette
- 3 Spring onions
- 90 g Grated mature cheddar cheese
- 25 g Margarine
- 140 g Cooked Ham trimmings
| Nutrition | Per serving |
|---|---|
| Calories | 352 kcal |
| Protein | 27.5 g |
| Carbohydrates | 11.8 g |
| Fat | 22.4 g |
| Saturated fat | 11.2 g |
| Fibre | 3.4 g |
| Sugar | 8.1 g |
| Sodium | 980 mg |
Why this works
A savoury, protein-rich stuffed vegetable dish that is relatively low in carbohydrate but fairly high in salt and saturated fat due to the ham, cheddar and added salt.
Good protein source. Ham trimmings and mature cheddar provide a substantial amount of protein, which helps with satiety and muscle maintenance.
Provides key micronutrients. Courgettes and onions contribute vitamin C and potassium, while cheddar adds calcium and phosphorus for bone health.
Salt and saturated fat concern. Cooked ham trimmings, cheddar and added salt make this dish relatively high in sodium and saturated fat compared with many vegetable-based meals.
Method
- Preheat the oven to 200°C (Fan 180°C, 392°F, Gas Mark 6).
- Halve the courgettes lengthways and scoop out a little of the centre to make boats.
- Finely chop the brown onions and soften them in margarine, then stir in the cooked ham trimmings and chopped courgette flesh.
- Mix in most of the grated mature cheddar cheese and half the spring onions, then season with salt and black pepper.
- Pile the filling into the courgette boats and place them in a baking dish.
- Scatter over the remaining cheddar and bake for 20-25 minutes until the courgettes are tender and the cheese is melted.
- Sprinkle with the rest of the spring onions before serving.
Other Onion Recipes
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