Some call them courgettes, while others know them as zucchini ... but did you know this vegetable is a great low calorie, low carb option to include as a regular food choice in a diabetic diet.
You will find there are many different versions of this traditional courgette/zucchini dish in Mexico. This version with cottage cheese offers a chance to savour some traditional Mexican flavours as part of a low-carb lifestyle.
9g carbs per serving2 tbsp olive oil
½ yellow onion, chopped
1 garlic clove, crushed
1 fresh jalapeño, chopped
2 tomatoes, chopped
1½ lbs (650g) courgette/zucchini, cut into small cubes
½ tsp salt
1 pinch pepper
¼ tsp dried oregano
1 cup (225ml/200g) cottage cheese
2 poblano peppers, roasted and cut into strips
can be seen hereTips
Roasting Poblano peppers is easy!
Heat oven to 400°F (200°C).
Place the peppers on a greased baking sheet. Bake on the middle rack for 20-30 minutes, turning occasionally to char all sides, and then remove from oven.
Place the peppers in a covered bowl for 10 minutes to loosen the skin. Use a fork to pull the skin off, and then slice the pepper into thin strips. Done!
Add cubed ham pieces for another delicious take on this traditional Mexican dish. You can also substitute the cottage cheese for natural yogurt or full fat ricotta cheese if you prefer.
Yes, courgette/zucchini is a nutrient-dense vegetable which deserves all the love it can get, and here are some reasons why:
High in fibre and water
Contains significant amounts of vitamins B6, riboflavin, folate, C, and K
Rich in minerals like potassium and manganese
Reduces constipation and other digestive issues
Rich in antioxidants and anti-inflammatory phytonutrients Improves eye health due to health-protecting antioxidants
There are some more recipe suggestions you may like to try to include this vegetable in your menu plans, find them here
A variety of recipe ideas, food suggestions and articles are within this blog, but not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.
All the best Jan