Scottish Cancer Prevention Network

#HealthyShelfie 2016: Courgette, Tomato & Chicken Bake

At weekends throughout the month of January, we will be sharing recipes to accompany the #HealthyShelfie. Do you have a #HealthyShelfie to share? Get everyone talking about cancer prevention by sharing on Twitter, Instagram, Pinterest or Facebook.

Courgette, Tomato  & Chicken Bake


  • 2 Medium Courgettes, sliced diagonally
  • 25/1oz Reduced Fat Edam Cheese, grated
  • 2 Cooked Chicken Breasts, skinned and diced (or vegetarian equivalent)
  • Tomatoes, sliced
  • 1/2oz Low Fat Spread
  • 1/2oz Plain Flour
  • 150ml/Quarter Pint Semi-Skimmed Milk
  • Salt and Freshly Ground Pepper


  1. Preheat oven to 190C/375F/Gas Mark 5.
  2. Cook the courgettes in boiling water for 4-5 minutes, drain well, and put in an ovenproof dish.
  3. Sprinkle half the cheese over the courgettes. Place the diced chicken and tomatoes in layers and sprinkle with the rest of the cheese.
  4. To make the sauce - melt low fat spread in a small pan. Stir in flour and cook for 1 minute, before slowly adding the milk and stirring continuously. Bring to the boil and allow to cook for about 2-3 minutes. Season to taste.
  5. Pour the sauce over the chicken, courgettes and tomatoes. Bake in the oven for 20 minutes or until golden brown. Serve hot with a fresh green salad.