With just a few ingredients and in a simple way we can create satisfying and very healthy dishes to enjoy ultimately. So let’s go the simplest courgette recipe, which you can prepare in just 15 minutes for a protein-rich dinner.
Courgette and parmesan flan
by using eggs and dairy products as sources of quality protein we can prepare for a low carb dinner Some Courgette and parmesan flan very satisfying and tasty.
for six units we need: two zuchinis medium, 4 egg, 200 grams of whipped fresh cheese or natural yogurt, 75 grams of parmesan grated, half a clove SHE Yes frozen peas, You can use salt, ground black pepper, fresh mint, fresh thyme, or any other spices and herbs you like for flavoring.
We will start by washing and drying the courgettes well and then grating them brown them in a pan with a drizzle of oil, together with half a clove of peeled and grated garlic.
Add the peas and sauté for about 10 minutes. In the meantime, finely chop the fresh herbs we want to use and beat the eggs in a container together with the yogurt or whipped fresh cheese. alternatively you can use liquid cream, but in this way we subtract proteins and add fats to the recipe.
We season it,add the grated cheese,salt,pepper or whatever spice we like best and then add the courgette and pea mixture.
We mix well integrate all the ingredients and we distribute this preparation into six individual microwave-safe molds greased with oil and sprinkled with a little breadcrumbs to facilitate unmolding.
In a larger container we place the six molds, add one or two glasses of water and bring microwave on medium-high power for 10 minutes.
Then we program 3 to 5 minutes more at maximum power, depending on the power of the microwave, and once the flans are firm to the touch, remove and wait for them to cool slightly before turning them out.
Thes Courgette and parmesan flan They are an alternative with lots of protein, calcium and vitamin D as well as reduced in carbohydrates, which we can accompany with a fresh leaf salad or a freshly cooked whole grain cereal if we want to complete our dinner in nutritional terms.
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Image | DAP
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