Courgettes [Zucchini], Sweetcorn and Tomatoes (Colache)

Courgettes [Zucchini], Sweetcorn and Tomatoes (Colache)

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Servings: 4
Calories: 184


  • 1 1/2 oz Butter or lard
  • 4 Courgettes zucchini, sliced crosswise
  • 1 Onion chopped
  • 1 Garlic crushed
  • 1 Green pepper pith and seeds removed and chopped
  • 2 Medium tomatoes blanched, peeled and chopped
  • 1 Small dried hot red chilli chopped
  • 4 floz Water
  • 6 oz Sweetcorn kernels
  • Salt and pepper to taste


  • Melt the butter or lard in a saucepan. Add the courgette (zucchini) slices and fry until they are evenly browned. Add the onion, garlic and pepper and fry until they are soft. Stir in the tomatoes, chilli and water and bring to the boil, stirring occasionally. Reduce the heat to low and simmer for 10 minutes.
  • Stir in the sweetcorn and seasoning and simmer for a further 5 to 10 minutes, or until the courgettes (zucchini) are cooked and tender.
  • Transfer the mixture to a warmed serving dish and serve at once.
Calories: 184 kcal
Carbohydrates: 23 g
Protein: 5 g
Fat: 10g
Saturated Fat: 6 g
Trans Fat: 1 g
Cholesterol: 23 mg
Sodium: 100 mg
Potassium: 884 mg
Fiber: 5 g
Sugar: 11 g
Vitamin A: 1500 IU
Vitamin C: 88 mg
Calcium: 54 mg
Iron: 1 mg
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