High-protein courgette cordon bleu

High-protein courgette cordon bleu with courgette, sliced turkey breast, Gouda and egg: crisp-fried, with plenty of protein and easy for every day.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 10 min
• Total time: 25 min
• Calories: 350 kcal per serving
• Protein: 22 g
• Fat: 22 g
• Carbs: 15 g

Ingredients

• 2 thick slices of cooked turkey breast (from the deli)
• 1 organic egg
• 1 large courgette (fairly thick)
• 3 tbsp wholemeal breadcrumbs (or ground sunflower seeds for a low-carb version)
• 2 thick slices of young Gouda or mild butter cheese
• 1 tbsp olive oil (or clarified butter, for frying)
• Salt and pepper

Method

You’ll need: frying pan · chopping board · knife

1. Wash the courgette, trim the ends and cut it diagonally into thick slices. Carefully cut a pocket into the side of each slice without cutting all the way through.
2. Cut the turkey breast and Gouda or butter cheese to size. Fill the courgette pockets with them and season the outside with salt and pepper.
3. Beat the egg and have the wholemeal breadcrumbs or ground almonds ready. Dip the filled courgette first in the egg, then turn it in the coating all over.
4. Heat the olive oil or clarified butter in a frying pan. Fry the coated courgette slowly over a medium heat on both sides until golden brown and the cheese inside is soft.
5. Keep the heat moderate so the coating takes on colour and the courgette cooks through without getting too dark on the outside.
6. Serve fresh from the pan. A green salad or a dollop of herby yoghurt dip goes well with it.

Good to know

If you fancy something savoury that doesn't feel heavy, this recipe is just right. Crisp outside, soft inside and lovely and cheesy.

Swaps

Wholemeal breadcrumbs → ground almonds (fewer carbs, plus vitamin E; contains tree nuts). Gouda → mozzarella (milder). Sliced turkey breast → sliced cooked chicken breast (similar protein content and mild in flavour). Olive oil → ghee (heat-stable for frying).

Allergens

Contains egg and milk, plus gluten with the wholemeal breadcrumbs (the ground-almond version contains tree nuts instead). Usually well suited to children if the pieces are fried until soft; in pregnancy, only with heated, pasteurised cheese and thoroughly heated turkey.