In South Africa, courgettes are referred to as Baby Marrows, in America they are known as Zucchini. Whatever you call them, they taste amazing and are packed with health benefits. Include a helping of baby marrow with tomato and onion with your next roast dinner.
Baby marrows are high in fibre, low in fat and rich in antioxidents, making them the ideal veggie for dieters.
How to prepare Baby Marrows with tomato and onion
There are so many ways to prepare baby marrows, but my favourite is to braise them with a mixture of tomato and onion. The sweetness of the tomato and onion perfectly complements the delicate flavour of the baby marrow.
For 4 people you will need the following
- 400g baby marrows
- 1 cup chopped onion
- 1 cup chopped fresh tomatoes
- 1 tablespoon neutral flavoured oil – Sunflower oil works well.
- Salt to taste
Chop the onion and tomato into 1 cm dice and chop the marrows into 2 cm dice.
Fresh tomatoes are better for this dish than tinned tomatoes. I find tinned tomatoes contain too much liquid.
Saute the onions in the oil until they just start to soften. Add the tomatoes, season with salt, and allow to simmer (uncovered) until most of the moisture from the tomatoes has evapourated.
Go easy on the salt – there is no additional water in this dish to be poured away, so all the salt that you add will remain in the dish. You just need sufficient to flavour the vegetables.
Add the baby marrows, put the lid on the saucepan, and continue to simmer until the baby marrows have softened. This will take between 5 and 10 minutes. Keep your eye on it. Don’t allow the baby marrows to over-cook or they will be mushy.
Stir the baby marrows and tomato mixture occasionally to ensure the baby marrows cook evenly.
Tip into a serving dish and serve alongside your favourite roat meat.
Can I freeze this dish?
Yes – freeze in individual meal -sized amounts in a zip-loc bag or plastic container.
To use, allow to defrost and then reheat either in the micowave, or bring it to the boil in a saucepan on the stove. Once it has boiled remove from the heat and serve immediately to ensure the baby marrow does not overcook.
To prepare baby marrows with tomato and onion you will need the following equipment
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Recipe – Baby Marrows with tomato and onion
Baby Marrows with tomato and onion
- 400 g baby marrows chopped into 2cm chunks
- 1 cup diced onion cut into 1cm dice
- 1 cup diced tomatoes cut into 1cm dice
- 1 tablespoon sunflower oil for frying the onions
- Salt and pepper to taste
- Chop the tomato and onion into 1cm chunks.
- Chop the baby marrows into 2cm chunks.
- Heat the sunflower oil in a saucepan and add the onions.
- Fry gently until the onions start to soften.
- Add the tomatoes and a sprinkling of salt and let it simmer uncovered until the moisture from the tomatoes has almost evaporated
- Add the baby marrows t the tomato and onion mix, stir and cover
- Continue to simmer until the baby marrow has softened. This will take between 5 and 10 minutes.
- Tip into a serving dish and serve with your favourite roast meat.
The calorie count has been calculated using an on-line calculator and is provided for information purposes only. If the calorie count is important to you, you should consider calculating it yourself, using your preferred tool.
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