CookSmart (10th Issue) Page20

Champion EatSmart Dishes

Baked Courgette with Onion, Egg and Breadcrumbs

"3 Less" and "More Fruit and Vegetables" Dish

Feature

Eating more vegetables helps reduce risk of many diseases. And recently low carbon diet is also very popular; therefore this dish can help achieve these two purposes.

Sylvia LAM

Chairlady, Hong Kong Dietitians Association

Cooking Method

1. To make tomato sauce, combine tomato and water. Cook until thickened. Set aside.
2. Combine garlic, boiled egg, tomato sauce, low-fat salad dressing and coarse black peper. Mix well. Set aside (part 1 ingredient).
3. Preheat oven to 200°C.
4. Heat oil in a pan. Stir-fry minced garlic until fragrant. Add herbs and breadcrumbs. Stir to combine. Set aside (part 2 ingredient).
5. Top (part 1) ingredient on courgette. Drizzle with (part 2) ingredient. Bake for 8 minutes. Serve.