Michael van Straten
Michael van Straten
australiaphen375.com

Marrow, Tomato and Cheese Bake

Marrows are plentiful now and very inexpensive, but many people turn up their noses at this neglected Superfood. I think they/’re a greatly under-rated vegetable, quick and easy to prepare and their bland flavour acts like a sponge and soaks up the tastes of other ingredients.

As long as you leave the skin on, nearly all the squashes provide vital beta-carotene as well as vitamin C, lots of potassium, fibre, folic acid, and other B vitamins. The cheese, tomato and pine nuts add protein, calcium, heart protective lycopene and vitamin E.

Ten minutes to prepare, 30 minutes in the oven makes this a great after-work family supper dish.

Ingredients:

For 4 people
1 medium sized marrow
400g can chopped tomatoes
225 g grated strong cheese like cheddar or other hard cheese
50 g grated parmesan
4 tbsp wholemeal breadcrumbs
2 cloves garlic
50 g pine nuts
black pepper
sea salt
2 tbsp olive oil

Preheat oven to 190C/gas 5.

• Wash the marrow and cut into 4 cm thick slices,
• Remove pulp and seeds in the middle – I use a large pastry cutter
• Lay marrow in an oiled oven proof dish large enough for the slices not to overlap. Mix tinned tomatoes and their juice with the finely chopped garlic cloves and season.
• Stir the breadcrumbs and cheese together.
• Fill the each slice of marrow with the tomato, sprinkle on some pine nuts and cover with the cheese and breadcrumb mixture.
• Cover the dish with foil, bake for 20 minutes, remove foil and continue cooking until the topping is brown and the marrow tender – about another 10 minutes.


Serve with a simple green salad for a cheap and nutritious meal.


From “SuperFoods From The Garden”

 

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