Stuffed courgettes in tomato sauce recipe
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
- Dairy-free
- Gluten-free
- 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
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Shop ingredientsEach serving contains
- Energy
- 1160kJ 278.0kcal
- Fat
- 16g
- Saturates
- 4g
- Salt
- 0.9g
- Sugars
- 11g
of the Reference intake
Carbohydrate 13.1gProtein 20.0gFibre 2.1g
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Method
- 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.
- 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.
- 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.
- 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.
- See more Vegetarian recipes
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.
