Crispy air-fryer courgette parcels
Total time54 min Preparation and possible waiting 30 min · Cooking 24 min How this time is calculated
Preparation and possible waiting: 30 min · Cooking: 24 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: 54 min Preparation and possible waiting 30 min · Cooking 24 min How this time is calculated
Preparation and possible waiting: 30 min · Cooking: 24 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 21 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
Appetiser · Dinner
30 to 60 minutes
Method
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Using a mandoline and hand guard, cut the courgette into long ribbons about 2 mm thick, keeping the trimmings. Sprinkle the ribbons with half the salt, leave for 5 minutes and pat dry.
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Finely chop and dry the trimmings, then season with the remaining salt and black pepper. Plan for 2 air-fryer batches; the stated total is an estimate for that schedule.
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If your basket needs more batches, allow extra time and do not stack the food.
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Make four broad crosses with the courgette ribbons, overlapping them slightly and using all the ribbons. Place a quarter of the cooked ham, Emmental cheese and chopped trimmings in each centre. Fold the ends inwards and place seam-side down.
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Coat each parcel first in the flour, then beaten egg and finally breadcrumbs. Press gently so the coating adheres.
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Preheat the air fryer to 200°C for 5 minutes.
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Place the parcels seam-side down, spray with the olive oil and cook at 180°C for 10-12 minutes, turning halfway.
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Check that the coating is golden and the cheese melted. Rest for 2 minutes before cutting so the filling does not spill out.
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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