Courgette and prawn cannelloni with pepper sauce
Total time1 h 15 min Preparation and possible waiting 35 min · Cooking 40 min How this time is calculated
Preparation and possible waiting: 35 min · Cooking: 40 min
Total recorded in the recipe. Preparation may include resting, soaking or chilling. Active work and waiting are not yet recorded separately; check the steps before planning.
Servings4
Key recipe details
Approximate calculation based on the stated quantities and average values per 100 g of each ingredient. How we calculate nutrition information
Total time: 1 h 15 min Preparation and possible waiting 35 min · Cooking 40 min How this time is calculated
Preparation and possible waiting: 35 min · Cooking: 40 min
Total recorded in the recipe. Preparation may include resting, soaking or chilling. Active work and waiting are not yet recorded separately; check the steps before planning.
Recipe characteristics
View full classification 27 tags
Allergen information is indicative. Always check each product label and possible cross-contamination.
How nutritional categories are selected
These are indicative recipe estimates based on ingredients, amounts and servings. They help you choose dishes; they do not guarantee a laboratory-tested nutrient value.
- Calcium, iron and vitamin C: estimated contribution of at least 240 mg, 4.2 mg and 24 mg per serving respectively (30% of the adult reference intake).
- High protein: at least 20% of energy from protein. High fibre: at least 3 g per 100 kcal.
- Low carbohydrate: no more than 20 g per serving and 20% of energy from carbohydrate.
- Low energy and low fat: conservative estimates of the prepared dish per 100 g (40 kcal and 3 g fat for solids; 20 kcal and 1.5 g fat for drinks and soups). Uncertain yield is left unclassified.
- Omega-3: estimated at least 0.3 g ALA or 40 mg EPA+DHA per 100 g and per 100 kcal. Products with unknown composition are not counted as zero.
- Anti-inflammatory is an existing editorial collection, not a promise to prevent or treat illness.
Recipe characteristics
Starter
Lunch · Dinner
1 to 2 hours
Method
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Chop 150 g onion and the red pepper and soften in 25 g oil with 1 g salt for 12 minutes.
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Add 300 g vegetable stock and simmer for 12 minutes.
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Dissolve 10 g cornflour in another 50 g cold stock, add and simmer for 2 minutes, stirring. Blend the sauce.
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Using a mandoline with its guard, cut 16 lengthwise courgette ribbons about 2 mm thick. Chop all the trimmings for the filling. Blanch (briefly immerse in boiling water) the ribbons for 30-45 seconds in the 1500 g boiling water; drain flat and discard the water.
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Heat the remaining 25 g oil. Sauté the chopped prawns for 2 minutes and reserve.
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In the same pan soften the other 150 g onion, carrot, asparagus and courgette trimmings, all finely chopped, for 12-15 minutes. Add the tomato sauce, remaining 2 g salt and other 10 g cornflour dissolved in the remaining 50 g stock.
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Cook for 2 minutes and return the now opaque prawns; heat for another minute.
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Let the filling cool slightly for about 10 minutes. Divide over the 16 ribbons, roll up and place seam-side down in a baking dish.
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Heat at 190°C for 8-10 minutes. Serve four rolls per person on all the hot pepper sauce and finish with the parsley.
How nutritional categories are selected
These are indicative recipe estimates based on ingredients, amounts and servings. They help you choose dishes; they do not guarantee a laboratory-tested nutrient value.
- Calcium, iron and vitamin C: estimated contribution of at least 240 mg, 4.2 mg and 24 mg per serving respectively (30% of the adult reference intake).
- High protein: at least 20% of energy from protein. High fibre: at least 3 g per 100 kcal.
- Low carbohydrate: no more than 20 g per serving and 20% of energy from carbohydrate.
- Low energy and low fat: conservative estimates of the prepared dish per 100 g (40 kcal and 3 g fat for solids; 20 kcal and 1.5 g fat for drinks and soups). Uncertain yield is left unclassified.
- Omega-3: estimated at least 0.3 g ALA or 40 mg EPA+DHA per 100 g and per 100 kcal. Products with unknown composition are not counted as zero.
- Anti-inflammatory is an existing editorial collection, not a promise to prevent or treat illness.
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