CREAMY Garlic Zucchini

Ingredients

• 3 tbsp (45 ml)extra virgin olive oil
• 2courgettes
• 8 cloves, roughly choppedgarlic
• 1 tbsp (8 g)plain flour
• ¾ cup (180 ml)low-fat milk
• ¾ cup (180 ml)vegetable stock
• 1 tsp (1 g)dried oregano
• ½ tsp (0.50 g)dried thyme
• 2 tbsp (15 g)grated Manchego cheese
• 1 tbsp (15 ml)lemon juice
• to tastesea salt and black pepper
• to tastechopped chives, for garnish

Instructions

1. 1

   Salt the courgettes

   Cut the courgettes into 1 cm-thick rounds. Put them in a colander over a dish, season with salt and toss so the slices are coated.

2. 2

   Pat them dry

   After 10 minutes, lay the courgette slices in a single layer on paper towels. Pat them dry and rub away some of the salt.

3. 3

   Heat the oil

   Set a large frying pan over a medium heat and add the olive oil.

4. 4

   Sauté the courgettes

   After a couple of minutes, add the courgette slices and toss them in the oil. Continue stirring every 1 to 2 minutes so they cook evenly.

5. 5

   Set them aside

   After 6 to 8 minutes, when the slices are lightly sautéed, lift them out of the pan and set aside.

6. 6

   Build the sauce

   Keep the pan over the same heat and add the chopped garlic, stirring continuously. Once fragrant, after 30 seconds to 1 minute, stir in the flour and cook for 2 minutes. Add the milk and vegetable stock, stirring continuously until the sauce is slightly creamy.

7. 7

   Finish the dish

   After 4 to 5 minutes, when the sauce is slightly creamy, stir in the oregano and thyme and season with salt and pepper. Return the courgettes to the pan and toss to coat, then simmer for 1 to 2 minutes. Turn off the heat, add the grated Manchego and lemon juice, and mix together.

8. 8

   Garnish and serve

   Transfer to a large serving dish and scatter over the chopped chives.

What is creamy garlic courgette?

Courgette is a familiar ingredient in Mediterranean cooking, where it is often sautéed or simmered with herbs and olive oil. This version finishes the slices in a simple milk-and-stock sauce rather than serving them plain.

Garlic and dried herbs give the sauce savoury depth, while Manchego adds a salty, rounded note and lemon keeps the finish bright.

Nutrition and macros by portion

The nutrition label shows one serving as written: 181 calories, 5g protein, 10g carbs, 14g fat.

The courgettes and flour provide most of the carbohydrates, while olive oil supplies most of the fat; the milk and Manchego contribute some protein. Pair a serving with a protein-rich main and another vegetable for a more balanced plate.

Why salt the courgettes first?

Salting the rounds for 10 minutes draws out some surface moisture before they go into the pan. Patting them dry helps them sauté rather than immediately releasing extra liquid into the oil.

The recipe calls for rubbing away some of the salt after drying, which also helps keep the finished dish from becoming too salty once the cheese is added.

Getting the sauce smooth

Garlic: keep it moving in the pan and watch closely; it needs only 30 seconds to 1 minute to become fragrant.

Flour: stir it with the garlic for 2 minutes before adding the liquids so it combines evenly.

Milk and stock: pour them in while stirring continuously. Keep mixing as the sauce cooks for 4 to 5 minutes, until it looks slightly creamy.

Keeping the courgettes tender

Cut the rounds to a consistent 1 cm thickness so they cook at a similar pace. Stir every 1 to 2 minutes during the 6 to 8 minutes of sautéing to help them cook evenly.

The slices should be lightly sautéed before they come out of the pan. Their brief return to the sauce, followed by a 1 to 2 minute simmer, finishes them without a long second cook.

When to add the cheese and lemon

Turn off the heat before stirring in the Manchego and lemon juice. This keeps the final additions distinct and lets the cheese melt into the warm sauce.

Taste after mixing and adjust the seasoning if needed, bearing in mind that the courgettes were salted earlier and Manchego brings its own savoury saltiness.

What to serve it with

Serve the courgettes as a side with grilled fish, chicken or beans, or alongside crusty bread to make use of the sauce. They also work with rice or potatoes for a more substantial plate.

Add the chives just before serving for a fresh, mild onion flavour and a little colour.

Recipe notes & tips

• Cut the courgettes into evenly thick 1 cm rounds for more consistent cooking.
• Dry the slices well after salting so excess moisture does not dilute the sauce.
• Stir the garlic continuously and take care not to let it brown.
• Keep stirring as you add the milk and stock to help the sauce turn smooth.
• Add the Manchego and lemon only after switching off the heat.
• Taste before adding extra salt, since both the salted courgettes and cheese season the dish.

Variations

• Fresh herbs: replace the dried herbs with chopped fresh oregano and thyme, adding them near the end.
• More lemon: add a little extra lemon juice at the table for a sharper finish.
• Different cheese: use another finely grated hard cheese in place of Manchego.
• Spicy finish: add a pinch of chilli flakes with the dried herbs.
• Extra vegetables: stir in a handful of peas when the courgettes return to the pan.

Common mistakes to avoid

• Skipping the salting: the courgettes can release more liquid; give them the full 10 minutes and pat them dry.
• Crowding the pan: the slices may steam rather than sauté; use a large pan and keep them moving.
• Browning the garlic: it can taste bitter; stir continuously and add the flour as soon as it is fragrant.
• Adding liquids too quickly: the sauce can turn lumpy; pour in the milk and stock while stirring.
• Overcooking the courgettes: they can become too soft; keep to the stated sauté and simmer times.
• Adding cheese over high heat: the sauce may not stay smooth; turn off the heat before mixing in the cheese.

How to store

Refrigerate leftovers in a covered container and use within 2 days. Reheat gently in a pan over a low heat, stirring; add a small splash of milk or stock if the sauce has thickened.

Frequently asked questions