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Stuffed courgettes in tomato sauce recipe

Stuffed courgettes in tomato sauce recipe

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Get ahead with these healthy stuffed courgettes 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. See method

  • Serves 6
  • 10 mins to prepare and 40 mins to cook
  • 278 calories / serving
  • Freezable
  • Healthy

Ingredients

  • 6 courgettes
  • 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
  • ½ x 100g pack 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, to serve
If you don't have courgettes, try using aubergine

Each serving contains

  • Energy

    1160kj
    278kcal
    14%
  • Fat

    16g 23%
  • Saturates

    4g 22%
  • Sugars

    11g 13%
  • Salt

    0.9g 15%

of the reference intake
Carbohydrate 13.1g Protein 20g Fibre 2.1g

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 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. 

In order to enjoy optimum flavour and quality, frozen items are best used within 3 months of their freezing date. For more tips on freezing and defrosting food, read our article Love Your Freezer.

See more Vegetarian recipes

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