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Courgettes

Make fantastic summer squash with these quick and easy tips

Best to buy
Courgettes are available all year long, but peak during late spring.

Cut & clean
Courgettes are low maintenance. Keep it simple: give them a rinse under cool water, but leave the skins on. Slice lengthways or widthways, dice, or cut into matchstick-sized pieces.

The smaller, the tastier!
Smaller courgettes have the most flavour.

Quick & easy recipe
Slice courgettes lengthways and roast with sliced onions and a dash of salt and pepper for a super side dish.

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Preparation, uses, and tips

Wash courgettes just before using. The thin skins don’t need to be removed. Slice courgettes lengthways and roast with sliced onions, add to soups or crudités, or stew with tomatoes, garlic, and basil.

Buying and storing tips

Courgettes are available all year long, but are at their peak during late spring. Select smaller courgettes, from 2 to 8 inches (5–20cm) in length, with smooth, unblemished skins. Very large courgettes can be tough and bitter. Courgettes are perishable and should be used promptly, but they can be stored in a plastic bag in the refrigerator for up to four days.

Varieties

Courgettes are a variety of summer squash. The individual squash range in size from 2 inches (5 cm) to 2 feet (61cm) long. Baby courgettes are also available.

Nutrition Highlights

Courgettes (raw), 1 cup (sliced with skin) (113g)
Calories: 18
Protein: 1g
Carbohydrate: 4g
Total Fat: 0g
Fiber: 1g
*Excellent source of: Vitamin C (19.21mg)
*Good source of: Manganese (0.20mg), and Vitamin B6 (0.25mg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.

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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or chemist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires September 2008.