Courgettes and Scallopini - Roroa iti

Courgettes originated in Italy and were popular in the Mediterranean region hundreds of years before they became popular in the rest of the western world.

They are members of the summer squash family.

Courgettes

Courgettes are also called zucchini. Usually green-skinned and yellow-skinned varieties are available. Courgettes are at their best when 16-20 cm long. They grow on the plant behind a yellow flower. If they are picked small, the flower may be still attached. Rarely seen for sale because they are so difficult to transport, the flower attached to the courgette is highly prized and it is often stuffed and served in restaurant meals.

Scallopini

p courgettes scallopiniThese are small and spherical and the skin is usually a pale green to bright yellow. Dark green varieties are also available. Scallopini are prepared in the same way as courgettes. The shape of the scallopini makes them particularly appealing.

What to look for

Choose summer squash that have glossy blemish-free skins. Avoid any that show signs of softening or withering.

Availability

Available: all year
High season: October to April

Store

Refrigerate in plastic bags. Use promptly.

How to prepare

Courgettes and scallopini are very versatile and easy to prepare. Trim the stalk end off, slice and eat raw or cooked. There is no need to peel them.

Ways to eat

Slice across the courgette for stir fries and halve or slice into strips for char grilling or barbecues. Courgettes can be grated or finely chopped and used in salads, flans or quiches. Like carrots they make moist cakes and breads. Click here for recipes.

Cooking methods

Bake, braise, grill/char grill/barbecue, microwave, roast, steam, stew, stir fry, stuff.

Nutrition

Courgettes are a good source of vitamin C and a source of folate, niacin, vitamin E and riboflavin and contain a dietary significant amount of potassium.

Nutrition table

COURGETTE, GREEN Raw      
Nutrition Information        
Serving size: 1 cup sliced = 128g      
  Average Quantity % Daily Intake per serve Average Quantity  
per serving per 100g  
Energy (kJ/Cal) 72/17 1% 56/13  
Protein (g) 2.2 4% 1.8  
Fat, total (g) 0.3 0% 0.2  
 - saturated (g) 0.06 0% 0.05  
Available carbohydrate (g) 0.8 0% 0.6  
 - sugars (g) 0.8 1% 0.6  
Dietary Fibre (g) 1.4   1.1  
Sodium (mg) 0 0% 0  
Vitamin C (mg) 14.0 35% RDI* 11 A good source of vitamin C
Folate (µg) 28 14% RDI* 22 A source of folate
Niacin (mg) 1.3 13% RDI* 1.0 A source of niacin
Vitamin E (mg) 1 10% RDI* 0.81 A source of vitamin E
Potassium (mg) 474   370 Contains potassium
Vitamin A Equiv. (µg) 63 8% RDI* 49  
Riboflavin (mg) 0.17 10% RDI* 0.13 A source of riboflavin
Thiamin (mg) 0.05 5% RDI* 0.04  
Iron (mg) 0.7 6% RDI* 0.5  
Percentage Daily Intakes are based on an average adult diet of 8700 kJ 
Your daily Intakes may be higher or lower depending on your energy needs. 
 *Recommended Dietary Intake (Average Adult)  
Source: FOODfiles 2018        

Retailing

Display in refrigerated shelving 2-3 layers deep. Handle very carefully as the skin is easily damaged. Courgettes and other summer squash are ethylene sensitive, so store away from ethylene producing fruits and vegetables. Use the QR code on labels.

Store at 7–10ºC with a relative humidity of 90-98%. Lower temperatures will cause chilling damage.

Purchase courgettes and scallopini with the New Zealand GAP logo.

Images

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