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Courgette & orzo bake

Prep Time: 15 min.
Cook Time: 45 min.
Total Time: 60 min.
Servings: 6

What you need

200g baby courgettes, halved
25g butter
3 courgettes (just under 500g weight), coarsely grated
3 garlic cloves, chopped
2 tbsp olive oil
2 onions, chopped
500g bag orzo
85g parmesan (or vegetarian alternative), grated
1l /1 3 quarter pints vegetable stock
1 slice white bread, whizzed to crumbs
small glass white wine, if you have it

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How to do it

1. Heat oven to 240C/220C fan/gas

2. Toss the baby courgettes with half the oil in a roasting tin and roast for 10 mins, until the courgettes are starting to colour.Reduce oven to 180C/160C fan/gas

3. Heat the remaining oil and butter in your largest frying pan and soften the onions and garlic gently.

4. Add the grated courgettes, and turn up the heat. Cook until softened. Stir in the orzo and wine, if using, for a minute, then turn off the heat and stir in the stock, most of the Parmesan and some seasoning.

5. Transfer to a baking dish and arrange the baby courgettes on top.

6. Bake for 15 mins, take out of the oven and scatter with breadcrumbs and the remaining Parmesan and bake for 10 mins more. Eat immediately.

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Nutrition

Calories
520.19cal ( 26.01% of daily need)
Fat
13.59g ( 20.9% of daily need)
Saturated Fat
5.5g ( 34.35% of daily need)
Carbohydrates
73.83g ( 24.61% of daily need)
Sugar
6.9g ( 7.67% of daily need)
Cholesterol
18.59mg ( 6.2% of daily need)
Sodium
303.45mg ( 13.19% of daily need)
Alcohol
4.09g ( 22.73% of daily need)
Protein
18.96g ( 37.93% of daily need)
Selenium
57.58µg ( 82.26% of daily need)
Manganese
1.15mg ( 57.58% of daily need)
Vitamin C
32.09mg ( 38.9% of daily need)
Phosphorus
350.14mg ( 35.01% of daily need)
Calcium
234.09mg ( 23.41% of daily need)
Magnesium
88.53mg ( 22.13% of daily need)
Vitamin B6
0.43mg ( 21.29% of daily need)
Potassium
711.97mg ( 20.34% of daily need)
Fiber
4.78g ( 19.12% of daily need)
Copper
0.36mg ( 17.82% of daily need)
Zinc
2.32mg ( 15.5% of daily need)
Folate
58.33µg ( 14.58% of daily need)
Vitamin B2
0.23mg ( 13.72% of daily need)
Iron
2.25mg ( 12.5% of daily need)
Vitamin B3
2.45mg ( 12.26% of daily need)
Vitamin B1
0.18mg ( 12.19% of daily need)
Vitamin A
579.63IU ( 11.59% of daily need)
Vitamin B5
0.84mg ( 8.41% of daily need)
Vitamin K
7.82µg ( 7.45% of daily need)
Vitamin E
1.02mg ( 6.83% of daily need)
Vitamin B12
0.18µg ( 2.95% of daily need)

Breakdown

Proteins
15.37%
Fat
24.78%
Carbs
59.85%
* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only.

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