Thursday, 17 October 2013

Courgette 'spaghetti' with yoghurt sauce and oven roasted tomatoes

Have you ever heard or courgetti? How about zucchini noodles? I hadn't either until I came across some delicious looking recipes on Pinterest. Courgetti is (of course) spaghetti (or noodles) made of very fine courgette strips using a julienne peeler. This little gadget costs very little and is very useful when making stir fries or salads (give me a little time and I am sure I will find a baking use as well!).

I don't make pasta very often for the simple reason that I tend to eat humongous quantities of it - I am powerless to resist a heaping plate of spaghetti. Courgetti however is extremely tasty and virtually calorie-free (100g is 18 calories vs 160 in spaghetti) so you can eat it and feel extremely virtuous about it. It is tailor-made for fasting days if you are on the 5:2 diet and takes mere minutes to prepare.

This dish combines a fresh and tangy yoghurt sauce with sweet roasted cherry tomatoes and red peppers. It is finger licking good and healthy to boot. You are allowed to feel a little smug eating it.

If you blitz these in a food processor you have the perfect pizza sauce.

Serves 2
2-3 large courgettes (zucchini) or 3-4 smaller ones (or replace with linguine)
2 small sweet pointed peppers
20 cherry tomatoes, halved
2 cloves garlic or 1 tbsp garlic purée
10 Kalamata olives, chopped small (optional)
150g | 5.3 oz Total Greek 2% yoghurt
Zest of 1 unwaxed lemon
1 tbsp fresh chopped mint
Handful feta cheese, crumbled (optiona)
Extra virgin olive oil
Salt and pepper

Preheat the grill as hot as possible. Place the peppers on a baking tray and position near the grill. The peppers will start to blister and burn after a few minutes. Rotate them so that they are cooked evenly on all sides - about 15-20 minutes. Place the peppers in a bowl and cover with cling film. After 10 minutes the skins will peel off easily. Slice into thin strips.

Slice the cherry tomatoes in half and place in a baking tray with the garlic and chopped olives (if using). Season with salt and pepper and drizzle with olive oil. Place under the grill for 10-15 minutes or roast in a hot oven for about 20 minutes.

Create long strips of courgetti using your julienne peeler. These cook down a lot so allow at least one large courgette per person. Put the yoghurt, lemon zest, chopped mint and 2-3 tablespoons of extra virgin olive oil in a pot. Whisk together over low heat for couple of minutes. Season with salt and pepper. Add the courgette, mix it in and cook for only a minute. The courgette cooks very quickly and you want it to retain some bite so don't overdo it.

Place on a plate and add the cherry tomatoes (with any juices) and sliced peppers. Sprinkle with some crumbled feta (optional).

Note: this works well with linguine instead of courgette or a combination of both.

  This recipe was developed for and sponsored by Total Greek yoghurt.  

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  1. Yum this looks delicious! I have just been diagnosed as coeliac so this would make a fab gluten free dish as well :) x

  2. Ooh this looks scrummy. I'll have to track down one of those peelers and give this dish a go.

  3. Oh wow, this looks gorgeous. I'm going to make it tonight I think. Thanks so much for sharing :) x

  4. Good ideas for courgettes are always welcome.

  5. This looks gorgeous and I can't wait to try it but one or two of the ingredients might be difficult to find - sweet pointed peppers? unwaxed lemon?

  6. Unwaxed lemons and long peppers are hardly exotic downingarms - everyday supermarket items : )

  7. this looks so delicious, got everything in the fridge, definitely need to try it this weekend

  8. This looks and sounds amazing, I love all of the ingredients! And pasta is one of my favourite things to eat xx

    1. I forgot to say that eating a healthy version with one of my favourite vegetables sounds like a brilliant idea, plus anything with garlic is a winner with me!