Welcome to an exciting journey into the world of stuffed courgette rolls, an easy-to-make dish perfect for your air fryer. Filled with flavours and nutrients, these rolls are not just a treat to the taste buds but a visual delight too. Whether you want an appetizer, side dish, or a main course, these courgette rolls can do it all!
Why Choose Courgettes?
Courgettes, or zucchini as known elsewhere, are incredibly versatile in the kitchen. They're low in calories, high in hydration, and provide a good amount of vitamin C, potassium, and fibre. Their subtle flavour makes them perfect for stuffing and rolling.
The Recipe: Stuffed Courgette Rolls for Air Frying
Ingredients
- 2 large courgettes
- 1 cup ricotta cheese
- 1/2 cup grated parmesan cheese
- 1 clove of garlic, minced
- 1 tablespoon chopped fresh basil
- Salt and pepper to taste
- 1/2 cup marinara sauce
- Olive oil spray
Instructions
- Prep the Courgettes: Wash the courgettes thoroughly. Using a mandolin slicer or a very sharp knife, cut the courgettes lengthwise into thin ribbons about 1/8-inch thick.
- Make the Filling: In a bowl, combine ricotta cheese, parmesan cheese, minced garlic, chopped basil, salt, and pepper. Mix well until the ingredients are thoroughly combined.
- Assemble the Rolls: Place a teaspoon of the cheese mixture at one end of each courgette ribbon. Roll it up carefully and secure with a toothpick if needed.
- Preheat the Air Fryer: Preheat your air fryer to 180°C (350°F).
- Cook the Rolls: Spray the air fryer basket with olive oil spray. Place the stuffed courgette rolls in the basket, ensuring they are not overlapping. Lightly spray the rolls with more olive oil.
- Air fry for 10-12 minutes or until the courgette is tender and the cheese is melted and bubbly.
- Serve: Warm marinara sauce and spoon it onto a serving plate. Place the cooked courgette rolls on top of the sauce. Garnish with more fresh basil if desired.
Cooking Tips
Here are some helpful tips to ensure your stuffed courgette rolls are a success:
- Uniform Slices: To ensure even cooking, try to slice the courgettes as uniformly as possible.
- Don’t Overcrowd: Make sure the rolls have enough space in the air fryer to cook evenly.
- Use Fresh Ingredients: Fresh basil and garlic will give the filling a more robust flavour.
Variations
Play around with the filling to suit your preferences:
- Add Some Heat: Include a pinch of red pepper flakes in the cheese mixture for a spicy kick.
- Meaty Option: Add cooked sausage or minced beef for a heartier dish.
- Cheese Variety: Swap out the ricotta for goat cheese or add some mozzarella for more cheese pull.
Nutritional Information
These rolls are not only delicious but also align with many dietary preferences:
- Calories: Approximately 150 kcal per serving
- Protein: Rich in protein from the cheese
- Carbs: Low in carbohydrates, making it suitable for low-carb diets
- Fat: Contains healthy fats from cheese and olive oil
Final Thoughts
This recipe for stuffed courgette rolls is perfect for anyone looking to enjoy a healthy, delicious, and easy-to-make dish. The air fryer makes it convenient and fast, reducing cooking time and enhancing flavour. Whether you're a novice in the kitchen or an experienced home chef, this recipe is a delightful addition to your culinary repertoire.