Beef and bulgur-stuffed courgettes

  • Preparation Time30 mins
  • Cooking Time40 mins
  • Serves6
  • DifficultyEasy
6 medium courgettes (about 225g each)
1 tbsp olive oil
1 small chopped onion
1 tbsp chopped garlic
225g lean beef mince (at least 90 percent lean)
2 tsp ground cumin
1 tsp ground coriander
1/4 tsp chilli flakes
250g cooked bulgur (70g uncooked)
1 (410g) tin no-salt-added diced tomatoes, strained and juice reserved (about 250ml juice)
3 tbsp dried raisins
3 tbsp pine nuts, toasted in a dry skillet over a medium-high flame for 2 minutes
5g chopped parsley leaves
125ml reduced-salt tomato sauce
1/2 tsp salt
1) Preheat oven to 190C/Gas 5. Cut each courgette in half crosswise. Using a melon baller, carefully scoop out courgette's flesh, leaving about 0.5cm flesh intact on all sides and leaving courgettes closed at the bottom of each half. Reserve courgette flesh for another use, or discard. Reserve courgette tubes.

2) Heat the oil in a heavy skillet over medium-high heat. Add the onion and cook, stirring, until it is soft and translucent, about 3 minutes. Add the garlic and cook for 2 minutes more. Add the mince, cumin, coriander and chilli flakes and cook until meat is just done and no longer pink, 4 to 5 minutes.

3) Add the bulgur and diced tomatoes and currants and cook an additional 2 to 3 minutes. Remove from the heat and stir in the pine nuts and parsley. Let mixture cool slightly, about 5 minutes. Using a small spoon or clean hands, gently stuff courgette halves with the beef-mixture.

4) Place the courgette halves in a 23cm by 30cm glass baking dish. Combine the reserved tomato juice, tomato sauce and salt and pour over the courgettes. Cover tightly with foil and place in the oven and bake for 20 minutes.

5) Remove from the oven, uncover and rotate the courgettes. Re-cover, return the dish to the oven and bake an additional 20 to 25 minutes, until the courgettes are cooked through but still slightly firm. Place 2 courgette halves on each plate and serve with 3 tbsp of the tomato sauce.

Per Serving:
Calories 200; Total Fat 7g; (Sat Fat 1g, Mono Fat 3g, Poly Fat 2g) ; Protein 13g; Carb 23g; Fibre 5.5g; Cholesterol 20mg; Sodium 270mg

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