Courgette and cheese patties with red pepper sauce

THIS versatile recipe can be made bite sized, as in this recipe, or burger sized for a main meal. The dip also makes a delicious sauce for white fish, eggs or chicken. The patties keep in the fridge for three days.

SERVES 4 Per serving: Calories, 271; carbohydrates, 7.1g; protein, 12g; fat, 20g; fibre, 6.3g

1 red pepper 400g courgettes Salt 100g ground almonds 50g smoked cheddar, coarsely grated 3 spring onions, finely chopped 1 medium egg 2 tsp fresh or dried thyme leaves Salt and freshly ground black pepper 1 tbsp extra virgin olive oil

HEAT the oven to 220c/gas mark 7. Bake the red pepper for 25-30 minutes, or until blackened and blistered. Put it into a bowl and cover with cling film. Turn the oven down to 180c/gas mark 4. Meanwhile, grate the courgettes into a sieve over a bowl. Add a teaspoon of salt and mix, then leave for 10 minutes. Squeeze out any water from the grated courgette and put into a bowl with the remaining ingredients. Mix well. Make one round patty approximately 2cm deep by 5cm wide to test the mixture. Fry in a little oil until cooked. Taste tester patty and alter seasoning in the rest of the mixture as necessary. Make the rest of the patties and cook in the oven on an oiled tray for 20 minutes or until firm and browned. Remove the skin, seeds and core from the pepper. Blend with salt to taste and pour into a serving bowl. Serve with the patties.