Courgette Refresher Salad
|Spanish onion||1 Medium, peeled and finely chopped|
|Garlic||1 Clove (5 gm), finely chopped|
|French dressing||6 Tablespoon|
|Tomatoes||4 , peeled and finely chopped|
|Green pepper||1⁄2 Small, seeds removed and finely chopped|
|Finely chopped capers||1 Tablespoon|
|Chopped basil||1 Teaspoon|
|Chopped parsley||1 Teaspoon|
|Freshly ground black pepper||To Taste|
1 In a pan, add the courgettes, and simmer unpeeled, in salted water for about 8 minutes.
2 Cut lengthwise in half and gently scoop out the seeds.
3 In a flat dish, arrange the courgettes, cut sides up,
4 In a bowl, mix half the finely chopped onion with the garlic.
5 Use the mixture to cover the courgettes.
6 Sprinkle with half the French dressing.
7 Cover and allow to marinate in the refrigerator for at least 2 hours.
8 Remove the onion and garlic mixture and thoroughly drain off the marinade.
9 Neatly arrange the courgettes on crisp lettuce leaves.
10 Prepare a mixture of the remaining French Dressing along with the remaining onion, the finely chopped tomatoes, green pepper, capers, basil and parsley.
11 Use this mixture to fill the hollow in the courgettes.
12 Correct the seasoning.
13 Serve at once.
Calories 218 Calories from Fat 98
% Daily Value*
Total Fat 11 g17.2%
Saturated Fat 1.5 g7.4%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 368.2 mg15.3%
Total Carbohydrates 28 g9.5%
Dietary Fiber 7.2 g29%
Sugars 16.3 g
Protein 7 g14.5%
Vitamin A 57.7% Vitamin C 167.9%
Calcium 11.5% Iron 13.1%
*Based on a 2000 Calorie diet