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Be Healthy, Diet, Nutrition, Recipes, Weight Management

Get stuffed with only 200 calories!


Baked Courgettes stuffed with spiced lamb & tomato sauce.

It’s that time of year when the nights draw in quicker and darker and we all crave comforting foods, and bigger plates of goodness to keep us warm inside. Don’t worry about that diet though – you can still do this on a calorie budget with these delicious stuffed courgettes. Full of flavour and goodness and under 200 calories. A lovely light snack which is perfect served with a large salad.

**If you are following our 30 day diet challenge then leave out the sugar on the tomato sauce and replace it with a tablespoon of balsamic vinegar for a healthier version and a nicer zing to this dish.

Baked courgettes stuffed with spiced lamb & tomato sauce
INGREDIENTS

  • 4 large courgettes, halved lengthways
  • 1 tbsp olive oil
  • small handful coriander leaves

FOR THE STUFFING

  • 500g lean minced lamb
  • 2 tsp each ground cumin, coriander, and cinnamon
  • 1 tsp cayenne pepper

FOR THE TOMATO SAUCE

  • 1 tbsp olive oil
  • 4 garlic cloves, crushed
  • 4 garlic cloves, crushed
  • 1 tsp each ground cayenne pepper, cinnamon, coriander and cumin
  • 2 x 400g cans chopped tomatoes
  • 2 tsp sugar

METHOD

  1. Heat oven to 220C/200C fan/gas 7. Make the tomato sauce in a medium pan by heating the oil and frying the garlic for 2-3 mins until soft, then adding the spices and frying for 1 min more. Pour in the tomatoes and sugar and simmer with half a tin of water for 20 mins, until thickened. Season.
  2. Meanwhile, scoop out and discard some of the flesh of the courgettes and lay them in 1 large or 2 small roasting trays, drizzle with the oil and bake for 15 mins until golden and softened slightly.
  3. For the stuffing, mix the lamb with the spices and some salt. Try not to squash it together too much, instead lightly mix it with your hands until just combined. When the courgettes are ready, pile the lamb into the cavities and drizzle on the sauce. Bake for 15-20 mins until the sauce is bubbling. Top with the coriander and serve.
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