Stuffed Courgettes / Zucchini in Tomato Sauce : Moderate Low Carb

Get ahead with these healthy stuffed courgettes/zucchini in tomato sauce - perfect for stashing in the freezer ready for an easy midweek meal. Filled with tender spiced pork and roasted in a sweet tomato sauce, these simple courgettes will be a new favourite...

Ingredients

Serves Six

6 courgettes/zucchini
2 tbsp olive oil
1 red onion, finely chopped
2 garlic cloves, finely chopped
½ tsp crushed chillies
½ tsp allspice
½ tsp nutmeg, grated
500g (12% fat) pork mince
1 lemon, zested
15g dill, chopped
50g flat-leaf parsley, chopped

For the sauce
1 tbsp olive oil
1 white onion, finely chopped
1 garlic clove, finely chopped
680g jar passata
pinch paprika
handful rocket (arugula), to serve

Method
1. Preheat the oven to gas 6, 200°C, fan 180°C. Trim and halve the courgettes, then scoop out the flesh with a spoon; reserve the flesh. Roast the courgette skins on a tray with 1 tbsp olive oil for 10 mins.
2. Meanwhile, in a large, deep frying pan, cook the red onion in another tbsp oil for 2-3 mins. Add the garlic and crushed chillies, allspice and grated nutmeg; cook for 1 min. Add the pork mince; cook for 6 mins. Add the courgette flesh and the zest of lemon; cook for 3 mins, then add the chopped dill and the parsley.
3. Meanwhile, make the sauce. Heat the final tbsp oil in a pan, add the white onion and cook for 2-3 mins until soft. Add another garlic clove, cook for 1 min, then add the passata. Half fill the jar with hot water and add to the pan. Bring to the boil, then simmer for 10-15 mins, topping up with hot water if necessary.
4. Spoon the pork into the courgettes. Put the sauce in an ovenproof dish, sit the courgettes on top and dust with a pinch of paprika. Cover with foil; bake for 15 mins. Serve with rocket.

Freezing and defrosting guidelines
To freeze, leave the finished courgettes/zucchini to cool. When cold, wrap in 2 layers of clingfilm and then a layer of foil. Label and freeze for up to 3 months. When ready to use, defrost overnight in the fridge. Unwrap, cover with foil; bake at gas 5, 190°C, fan 170°C for 30 mins, or until bubbling and golden.

Nutritional Details Per Serving

Carbohydrate 13.1g Protein 20g Fibre 2.1g Fat 16g

From an original idea here

Some more Courgette (Zucchini) Recipes

Courgette / Zucchini and Feta Bakes, low carb recipe, see details here

Courgette / Zucchini Fritters, see details here

Courgette / Zucchini Gratin, a reduced carb dish, see details here

Courgette / Zucchini Boats, stuffed with smoked ham or curried chicken, see details here

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All the best Jan