Low Carb / Keto Pan Roasted Courgette ( Zucchini ) 6 net Carbs.
Updated: Sep 19, 2019
This is a perfect side dish for almost any occasion , Goes especially well with roasted chicken or beef . The Pan roasting caramelizes the flesh of the zucchini and imparts a Smokey flavor and a perfect compliment to the fire roasted tomato puree topping as shown .
The tomatoes may also be left chunky as shown for a more rustic dish
Low Carb / Keto Pan Roasted Courgettes (Zucchini).
Serves four people .
2 - Zucchini green and or goldbar.
6-8 oz. light olive oil.
Kosher Salt and pepper.
For the fire roasted tomato puree.
1- 14.5 oz. can low or no sodium diced fire roasted tomatoes.
¼ tsp garlic powder.
2- Tbsp. minced fresh parsley.
1- Tbsp. full flavor olive oil (EVOO).
1- Tbsp. – white wine vinegar
Salt and pepper.
Pre heat oven to 450 degrees.
Cut the zucchini in half-length ways.
Score a crosshatch pattern in the flesh side of the zucchini
Rain salt on flesh side of the zucchini.
Place zucchini flesh side down on paper towels as to allow the salt to draw moisture and bitterness out of the zucchini. 15 to 20 minutes.
In an oven proof skillet on the stovetop bring oil to a shimmer and beginning to smoke.
Place zucchini flesh side down in pan to sear and begin to caramelize the zucchini. Reduce heat to medium. This will take 4 to 5 minutes. Also brush skin side of zucchini with some of the oil from the pan.
Once the caramelization process has begun place pan into oven for 20 to 25 minutes.
Remove from oven, blot excess oil with paper towel and serve with a sprinkle of parsley or fire roasted tomato puree and sprinkle with a sprinkle of finishing salt and pepper.
Fire roasted tomato puree.
In a food processer or blender place the Ingredients listed above, except salt and pepper.
Pulse till blended but do not over process, some small chunks should remain. Or you may leave diced or substitute petite diced for regular diced , though fire roasted tomatoes may not come in s petite dice.
Salt and pepper to taste.
Nutrition Facts Servings 4.0 Amount Per Serving calories 129 % Daily Value * Total Fat 10 g 16 % Saturated Fat 1 g 7 % Monounsaturated Fat 7 g Polyunsaturated Fat 1 g Trans Fat 0 g Cholesterol 0 mg 0 % Sodium 3 mg 0 % Potassium 248 mg 7 % Total Carbohydrate 8 g 3 % Dietary Fiber 2 g 8 % Sugars 5 g Protein 1 g 3 % Vitamin A 32 % Vitamin C 29 % Calcium 2 % Iron 4 % * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been