Ingredients
serves 2 - 310 cal/pp
- marrow or courgette, halved lengthways and scooped out (I had 640 grs)
- 1 onion finely chopped (85 grs)
- 1 clove of garlic, finely chopped
- red pepper, finely chopped (75 grs)
- soy protein, strips or minced (100 grs)
- mushrooms, finely chopped (200 grs)
- tomatoes, chopped (250 grs)
- atichoke hearts, halved (120 grs)
- 1/2 tbsp sunflower or olive oil
- dried oregano, 1 tsp
- chilli powder or a dash of tabasco
- seasoning, salt an black pepper
Preparation
- preheat oven 200° C, fan asisted
- place the halved courgettes in a suitable oven tray
- sautee the onion in the oil on the hob, with the peppers and oregano
- add the soy protein and garlic, stir for a minute before adding the mushrooms
- when they are near cooked, add the tomatoes and leave to simmer for a couple of minutes
- season with sea salt, black pepper and chilli powder/tabasco
- spoon into/over the courgettes and place in the preheated oven for 30 minutes, turning down the heat to 160°C after 10 minutes.
- put the artichoke halves on top in the loast 5 minutes or so
- the courgette marrow should be cooked through but al dente and still a bit firm (makes you chew, which isn't a bad thing)
- serve with a sprinkle of spring onion greens and a few slivers of mild (or hot) chillies.
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